Day 3 - Feb. 25/10


Warm-up:

20 reps Ankle Mobility drill (refer to feb. 23)

20 reps Walking Single Leg Deadlift (refer to feb. 24)

20 rep Thoracic Rotation (Side Lying Rotations)

Side Lying Rotations. Lie on your right side. Left hip & knee flexed at 90°. Right leg straight. Rest your left leg on a cushion or foam roller so you can’t rotate at your lower back. Hold your right arm straight above you.
Push your right hand up while bracing your abs. Left hand on the floor with your hand palm up. Bring your left hand to your right hand while rotating your hand out. Hold the position for 2 seconds, then come back down. 10 reps both sides.
This exercise improves thoracic extension & rotation while improving your chest flexibility. Make sure you move from the thoracic spine, not from your lower back. Push your abs out from start to finish (http://stronglifts.com/how-to-improve-your-thoracic-mobility/, 2009)

Video for Thoracic Rotations : http://www.youtube.com/watch?v=1Vqt_UZQSAA&feature=player_embedded

20 reps of YTW - feel this exercise in the shoulders
http://www.youtube.com/watch?v=12i9VmaIpx0


Workout:

Muscle Strength

A. 20' Box Jump - 5 x 5 reps - take 90 seconds between each set - focus on jumping afap

B. Power Clean - 3, 2, 1, 3, 2, 1 reps - take 3-4 mins break - focus on speed/movement not load
Traditionally this set scheme is called wave loading where the 4th, 5th, and 6th set should be correspondingly heavier than the 1st, 2nd, and 3rd. Try to strive for this. If you are new to the lift, just work on technique.

If you need some help, take a look at this: http://stronglifts.com/the-ultimate-beginners-guide-to-power-cleans/


FATLOSS

A1. 20' Box Jump - 5 reps
A2. Power Clean - 3 reps
Take no break after the box jumps, take 30 secs after power clean
Perform 8 Sets

B. Row - 3 x 500m - rest 45 secs between each set