X-Fit : 18/01/17

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

Power Clean x 1 x 4

Front Squat x 1 x 4

Push Press x 1 x 4

Back Squat x 1 x 4

Push Press b/n 1 x 4 

ESCALATING DENSITY - Last session before new cycle starts next week

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. Hang Power Cleans x 5 @ 60% 
  2. Seated Banded Box Jumps x 5 
  3. SL Hip Raises x 8+8 

Work Out B - 10min

  1. Chins x 5 @ loaded
  2. Incline Bench Press x 8
  3. DB Bent Over Fly”s x 12-15

Work Out C - 10min

Work on a weakness or skill