X-Fit : 24/05/17 (W/K 5 : S/10)

WARM UP

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

 

A. Front Squats

1 x 5 @ 55%

 1 x 5 @ 65%,

1 x 5 @ 75%,

3 x 5 / 3 / 2 Cluster at 85%

 

B. Back Squat 1 x 10 @ your front squat 85% 

 

C.  Pull Ups -  3 x 5 Loaded 

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

 

Blitz - Option 1 : For time

400m x Run 

40 x Push Ups

40 x Box Jumps

100 x DU / 200 x SU

40 x Diamond Sit Ups 

40 x Air Squats

400m x Run

 

OR 

 

5 Rounds 

15cal x Air Bicycle (Target 60sec) 

8 x Bent Over Rows - Rev Gip 

8 x Strict Press