X-Fit : 01/02/17

WARM UP

  • General Movements: Unit Foundations
  • Mobility / Activation

A. Deadlift -1 x 10 @ 50%, 1 x 8 @ 60%, 3 x 5 / 3 / 2 Cluster at 70%

B. Pull Ups - 3 x 50% from last weeks max number

** If you did not mange 6-8 reps unassisted last week complete 3 x 6-8 w/ bands.

 

C. Blitz - 8min Running clocking

5 + 5 x DB Snatch 

5 x Box Jumps @ 24/20”

20 x DU / 45 x SU

 

D. Extra Upper Body Conditioning x 3 Rds

10 x L-Sit DB Shoulder Press 

8 + 8 x SA DB Rows