X-Fit: 18/10/17 New Cycle wk 2

WARM UP

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

 

COACHING - Why & How

 

A. Sumo Deadlifts - 4x8 (use same load or increase 2.5/5% from week 1)

 

B. Goodmorning (Pause 2sec) - 2x10 @ 40-60kg

 

C. Super Set

Negative Pull ups 4x5 w/ 3-5sec eccentric

Barbell Inverted Rows 4x8-10 w/ tempo

 

D. Dumbbell / Kettlebell Conditioning

Select a db/kb that you can complete good reps but challenges all movements and both sides.

50 x SA DB Snatch 

50 x SA Push Press 

50 x SA Bent Over Rows 

50 x SA DB Cleans