X-Fit : 15/02/17

 

WARM UP

  • General Movements: Unit Foundations
  • Mobility / Activation

 

A. Deadlift  

1 x 10 @ 55%

1 x 8 @ 65%

1 x 5 @ 75%

3 x 5 / 3 / 2 Cluster @ 80%

 

B.  Pull Ups - 4 x 60% from last weeks max number

** If you did not manage 6-8 reps unassisted in week 1, complete 4 x 6-8 w/ bands

 

C. Blitz - 4 Rounds (Optional)

8 x Hang Power Cleans @ 60 / 35kg

5 x Box Jumps @ 24/20”

25 x DU / 50 x SU

Rest 60sec

 

D. Extra: Upper Body Conditioning x 3-4 Rds

10 x L-Sit DB Shoulder Press 

8 + 8 x SA DB Rows