Monday, October 29, 2012

As the season winds down bring a positive attitude to every training session by yourself or with the team. A positive attitude changes a team’s training run and impacts your enjoyment in the gym.

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
5m Back Pedal turn 180 degrees 5m Acceleration
5m Side shuffle right turn 90 degrees 5m Acceleration
5m Side shuffle left turn 90 degrees 5m Acceleration
5m Pogo hops 5m Acceleration
10m Continuous Broad Jumps

Lift:
Hang Snatch. 6 (sets) x 2 (reps).
Push Press. 4 x 8.
Back Squats. 5 x 3.

Optional:
Drop Down Push-up. 4 x 6
Single Leg Romanian DB Deadlift. 3 x 10 each leg.

Conditioning:
Complete 5 rounds for time of 10 Wall Balls and 100m Sprint.

Stretches:
Quads, Groins, Hip Flexors, Lower Back, Glutes.

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