Monday, November 26, 2012

The second week of the de-load will simply have conditioning workouts. All the conditioning workouts will include lifts of some description, but are longer than usual and will give your body a different stimulus. This will hopefully leave you feeling better after the holidaying and ready for the off-season lifting program next week.

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)

Conditioning:
Complete as many rounds as possible in 20 minutes of 5 hang power cleans, 10 front squats and 100m.

Stretches:
Calves, Quads, Hamstrings, Hip Flexors, Glutes and Lower Back.

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