X-Fit : 08/02/17

WARM UP

  • General Movements: Unit Foundations
  • Mobility / Activation

A. Deadlift  

1 x 10 @ 50%

1 x 8 @ 60%

1 x 5 @ 70%

3 x 5 / 3 / 2 Cluster @ 75%

 

B. Pull Ups - 3 x 60% from testing weeks max number

** If you did not mange 6-8 reps unassisted in week 1 complete 3 x 6-8 w/ bands.

 

C. Unit Fitness Series Practice - Take time to work on this week ends fitness series work outs. 

 

D. Extra Upper Body Conditioning x 3 Rds

8 + 8 x SA DB Shoulder Press 

10 x Half Kneeling Band Rows

10 x GHD Back Extensions