X-Fit : 11/10/17 New Cycle

WARM UP

  • General Movements: Unit Foundations
  • Med Ball Dynamic - Drills

COACHING - Why & How

A. Sumo Deadlifts - Introduction Week: 4x6

B. RDL Clean Grip (Pause 2” Below knee) - 2x10 @ 30-40% of DL

C. Super Set

Negative Pull ups 3x5 w/ 3-5sec eccentric

Ring Rows 3x8-10 w/ pause at top

 

D. Barbell Conditioning - BB only

50 x Strict press (controlled) 

50 x Bicep Curls (controlled)

50 x Clean Grip Up Right Row (controlled)

50 x Rev. Grip Bent Over Rows