Saturday, December 1, 2012

On the first day of Christmas….well I guess now it is time for the holiday spirit. Let’s make sure that it is the holiday celebration and not the holiday cessation. The goal over the holidays should be to keep working out consistently, but understand if you miss a couple then spending time with family is more important. Just make sure that the excuse doesn’t extend past the odd miss to whole weeks at a time.

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:
“Isabel”. Complete 30 reps of 135# snatches as quickly as possible. Scale the weight to be no more than 75% of your 1RM snatch.

Stretches:
Hips, Lower Back, Shoulders, Lats, Calves, and Achilles.

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