Friday, December 7, 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. Power Clean and Power Jerk. 5 (sets) x 3 (reps)
2. Back Squat. 5 x 3.
3. Incline Bench Press. 4 x 6.
4. Good Mornings. 3 x 10.
5A. Weighted Chin-ups. 3 x 6.
5B. Dips. 3 x 12.

Conditioning:
Complete rounds of 21-15-9 of Thrusters and deadlift.

Stretches:
Calves, quads, groins, glutes, hips, hip flexors, lower back and chest.

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