X-FIT : 31/05/17 (W/K 6 : S/12)

WARM UP

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

A. Front Squat 1 x 5 @ 55%, 1 x 5 @ 65%, 1 x 5 @ 75%, 3 x 3 @ 80-90%

B. Back Squat 2 x 5 @ your Front squat 90% 

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

200m x Run

20 x Disc OH Walking Lunges 20/10kg

200m x Run 

20 x Disc Ground To Over Head 20/10kg

200m x Run

20 x Chest to Disc Press Ups 

200m x Run 

20 x Disc Roll to Stand 20/10kg

200m x Run 

 

OR 

 

Option 2 : 6 Rounds 

30sec x Air Bicycle - Max Cal

8 x Power Clean & Press @ 50kg

Complete a new round every 2min.