X-FIT : 20/03/17

WARM UP

  • General Movements: Unit Foundations
  • Barbell Clinic- DJ Complex 2 Rounds

 

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 3-5

Power Clean x 3-5

Front Squat x 3-5

Push Press x 3-5

Back Squat x 3-5 

 

Barbell Complex Strength

A. Bear Complex - 12min to work up to a Daily 3 RM 

 

B. Team Blitz (Pairs split reps) - Conditioning

100 x Box Jumps

50 x Power Cleans @ 60/40kg

100cal x Row / Ski 

50 x Push Press @ 60/40kg