X-Fit : 01/11/17 - Week 4

WARM UP

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

 

COACHING - Why & How

 

A. Sumo Deadlifts - 4x4 (increase 2.5/5% from week 2)

 

B. Goodmornings - 3x8 @ 40-60kg

 

C. Pull ups - 5x3 Tempo - (2121)

 

D. Body Weight Conditioning

5 Rounds (focus on consistency of form)

7 x Box Jumps (High Hip Finish)

9 x Push Ups (Full Range / Tight Core)

12 x Lateral Lunges (Trailing Leg long and strong)

15 x Alt. SL V-Ups (Meet and reach)