Monday, October 22, 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)

Agility:
Complete 5 reps of each with a walk back recovery
1. 10m Skips for height
2. 10m High Knees
3. 10m Butt Kickers
4. 10m Falling Start Sprint
5. 10m Side Shuffle to right
6. 10m Side Shuffle to left

Lift:
1. Hang Squat Clean + Split Jerk. 6 (sets) x 2 (reps) + 1 (reps)
2. Bench Press. 5 x 5
3. Front Squat. 5 x 3

Optional:
1. Standing Broad Jump. 7 x 2
2. Single Arm DB Shoulder Press. 4 x 8 each arm

Conditioning:
Complete 5 Rounds of 200m run and 10 Thrusters @ 50% of heaviest squat clean.

Stretches:
Downward Dog, Pigeon, Couch Stretch, Shoulders, Lower Back and Forearms.

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