X-Fit : 16/01/17

WARM UP

  • General Movements: Unit Foundations 
  • Barbell Clinic- Bear Complex 

During barbell clinic its time to focus on dialling in your basic movements, the aim is not to lift heavy but to lift smoothly working on a consistent tempo. through out. Loads BB - 50kg

Complex format: 1+1+1+1+1 = 1 rep, complete 4reps w/ out the bar resting on the floor.

Power Clean x 1 

Front Squat x 1 

Push Press x 1 

Back Squat x 1 

Push Press B/N x 1

ESCALATING DENSITY

2 x 10min Complex Blocks w/ 5 min rest b/t each work out. 

When working through the work outs take 20-30sec rest b/t exercises

Work Out A - 10min

  1. Sumo Deadlifts x 5 @ 60% (Tempo 2/1/1/1)
  2. DB Back Lunge into Knee Drive x 4 + 4  
  3. Vertical Jumps w/ mini Bands x 10

Work Out B - 10min

  1. Push Press x 5 @ 60% (Tempo 2/1/1/1)
  2. KB Bent Over Rows x 8 - 10
  3. Half Kneeling Band Pull Aparts x 12 - 15

Work Out C - 10min

Work on a weakness or skill