X-FIT : 17/05/17 (W/K. 4 : S. 8)

WARM UP

  • General Movements: Unit Foundations
  • Mobility / Activation - Hip / Ankle Focus

 

A. Front Squats

1 x 5 @ 50%,

1 x 5 @ 60%

1 x 5 @ 70%

3 x 5 / 3 / 2 Cluster at 80%

B. Back Squat 1 x 10 @ your front squat 80% 

 

C.  Pull Ups -  1 x 70%, 1 x 60%, 1 x 50% from week 1 max number

** If you did not mange 6-8 reps unassisted last week complete 3 x 10-12 w/ bands.

 

Blitz - Option 1 : 3 Rounds

200m x Run 

15 x HR Press Ups 

20 x DU / 40 x SU

12 x KB / DB Snatches

20 x DU / 40 x SU 

9 x TTB / Hanging Knee Raises 

 

OR 

 

5 Rounds 

60sec x Air Bicycle (3 x 10sec Sprint into 10sec easy)

6 + 6 x L - Sit Press

6 + 6 x SA DB Rows