X-Fit : 09/01/17

 

WARM UP

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

During your 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 - 40kg

Bent Over Rows x 5

Power Clean x 5

Front Squat x 5

Push Press x 5

Back Squat x 5 

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. Deadlifts x 5 @ 60% (Tempo 2/1/1/1)
  2. DB Box Step Ups x 10 steps @ 20/16”
  3. KB Swings x 12

 

Work Out B - 10min

  1. OH Strict Press x 5 @ 60% (Tempo 2/1/1/1)
  2. Inverted Ring Rows x 8 
  3. Kneeling Band Pull Downs x 12-15

 

Work Out C - 10min

**Work on a weakness or skill