Wednesday, December 5, 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)

Lift:
1. 3-Position Snatch. 7 (sets) x 1. See video.
2. Front Squat. 5 x 5.
3. Bent Row. 4 x 8.
4. Push Press. 5 x 3.
5A. Pushups. 2 x 25.
5B. Single Leg Box Jump. 2 x 8 each leg.

Conditioning:
Complete 10 Rounds of 10 Box Jumps (20″), 10 American KB Swings, and 10 pushups with 45 seconds rest between rounds.

Stretches:
Hips, glutes, calves, chest, lower back, quads, and shoulders.

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