Wednesday 29th April 2020

Warm Up

• ·       Jogging 3 minutes (alt marching on spot)
• ·       8 lunges forward & 8 reverse
• ·       10 Squats sumo (wide) stance
• ·       10 Push ups
• ·       10 Jumping Jacks
• ·       10 KB or DB swings
• ·       20 Jumping Jacks

2 sets of 4 reps

• ·       Cleans
• ·       Dips

Grace

30 Clean & Press

• ·       Squat cleans DB, KB (each arm) or bar if you have it.
• ·       Using a DB, do all 30 on one shoulder before changing sides.

Intensity is the key – it’s hard & fast & relatively short.

Rest

Run

• ·       5 x 200m
• ·       8 Dips before each run

·       Rest between each run for maximum intensity on the run

Stretch

• ·       Quads – heel to butt & hold for 30secs – 3 sets
• ·       Hamstring – sit & reach
• ·       Hip flexors
• ·       Shoulders (see yesterday)
• ·       Triceps – elbow high & fingers on shoulder; lean elbow on something solid & lean in
• ·       Shoulder rotations

Clean & Press – Take your weight from ground to shoulder, stand, and dip & press overhead. Jump hard to begin, shrug up & bring the weight to your shoulder with elbows forward of the weight when on the shoulder. Dip & press the weight overhead. Return to the ground for the next rep.