X-FIT : 13/03/17

WARM UP

  • General Movements: Unit Foundations
  • Barbell Clinic- DJ Complex 

 

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 5

Power Clean x 5

Front Squat x 5

Push Press x 5

Back Squat x 5 

 

 

ESCALATING DENSITY

2 x 10min Complex Blocks w/ 5 min rest b/t each work out. 

When working through the work outs take 20-30sec rest b/t exercises

 

Work Out A - 10min

  1. Back Squatsx 5 @ 60% (Tempo 3/1/1/1)
  2. Box Jumps x 5 @ 16 -20-30”
  3. DB Walking Lunges x 12 steps

 

Work Out B - 10min

  1. Bench Press x 5 @ 60% (Tempo 3/1/1/1)
  2. Strict Pull Ups x 3-5
  3. SA DB Rows x 8 + 8

 

Work Out C - 10min - Work on a weakness