X-Fit : Week 1 - 26/04/17

WARM UP

  • General Movements: Unit Foundations
  • Mobility / Activation
  • Extra Squat Prep.

 

A. Front Squats - Find your daily 3 Rep max

B. Front Squats - Drop back and complete 1 x 5 / 3 / 2 Cluster at 60%

C. Max Power Out Put - Air Bicycle Max Cal in 60sec

 

D. Pull Ups - Volume

  • 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 / band

 

C. Blitz - 8min Running clock

5 + 5 x DB Snatch @ 22.5 / 15kg 

5 x Box Jumps @ 24/20”

20 x DU / 45 x SU