X-Fit : 01/03/17

WARM UP

  • General Movements: Unit Foundations
  • Mobility / Activation
  •  

A. Deadlift   1 x 10 @ 55%, 1 x 8 @ 65%, 1 x 5 @ 75%, 3 x 3 @ 80-90%

B.  Pull Ups (re-test from 25/01/17)

  • 90sec / 60sec rest
  • 60sec / 60sec rest 
  • 30sec 
  • In starting each new set start with as many strict reps then move on to kipping pull ups / bands

 

C. Blitz - 5 Rounds

8 x Push Press @ 60kg / 35kg 

25 x DU / 50 x SU