Monday, November 19, 2012

The 2nd week of the de-load and it is a bit of fun.

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)

Lift:
Barbell Complex. Complete 3 reps of each exercise without putting down the bar. Go light and increase the weight for each of the 6 sets.
1. Snatch deadlift
2. Hang Power Snatch
3. Overhead Squat
4. Snatch Behind the Neck Push Press
5. Good Mornings

Optional:
1. Pistols. 3 x 8 each leg.
2. DB Alternating Bent Rows. 3 x 12 each arm.

Conditioning:
20 x 40m Sled Sprints. Use a harness with a weight sled or a rope tied to a car tire.

Stretches:
Achilles, Calves, Hamstrings, Quads, Hip Flexors and Lower back.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s