X-FIT : 29/05/17 (W/K 6: S/11)

WARM UP

  • General Movements: Unit Foundations
  • Mobility / Activation
  • Clean Technique & Drills - BB only
  • Clean Catch, Jump Shrug, Muscle Clean (High Hang) , Power Clean Mid Thigh 2 x 3s

 

A. Power Clean

50- 60% 3 x 2

70-75% 2 x 2

80% x 1

85% x 1

90%% x 2 x 1

 

B. Clean Pull 3x2 @ 90-100% of best power clean (this is technique focus off floor & past knees)

C. DB Jump Squats 3x6 @ 7 / 12.5kg

 

D. Blitz - 4 x 500m (Recovery. Work to Rest 1:1 Ratio)

Pace - work at -3sec from 2000m pace