X-FIT : 03/05/17 (WK. 2 / S.4)

WARM UP

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

 

A. Front Squats

1 x 10 @ 50%

1 x 8 @ 60%

3 x 5 / 3 / 2 Cluster at 70%

 

B. Back Squat 1 x 10 @ your front squat 70% 

 

C.  Pull Ups - 3 x 50% from last weeks max number

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

 

C. Blitz - 5 Rounds each

Working in 3s

60sec x Air Bicycle @ M 70- 75rpm / F 60-65rpm

10+10 x L-Sit Single Arm DB Shoulder Press