X-Fit : 02/10/17

WARM UP

    •    General Movements: Unit Foundations

    •    Barbell Clinic- DJ Complex 2 Rounds

 

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 3-5

Power Clean x 3-5

Front Squat x 3-5

Push Press x 3-5

Back Squat x 3-5 

 

Barbell Conditioning  - Every 2min for 10 rounds (20min) - complete

1 Round of DT @ 70/50kg

12 x Deadlifts 

9 x Hang Power Cleans 

6 x Shoulder to Overhead 

 

 

B. For time - 2000m x Row (optional 1000m)