Wednesday, October 17, 2012

Warm Up:
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg.
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)

7 x 40m Sprint from standing start. 2 minutes recovery between reps.

Power Clean + Power Jerk. 5 (sets) x 3 (reps) + 2 (reps)
Bench Press. 4 x 8.
Front Squat. 5 x 5.

Standing Broad Jump. 4 x 2.
Single Arm DB Shoulder Press. 3 x 8 each arm.

Complete 4 rounds as quickly as possible of 10 KB Snatches L, 20 Lunges (10 each leg), 10 KB Snatches R, 20 pushups


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