X-Fit : 12/06/17 - De.Load

WARM UP

    •    General Movements: Unit Foundations

    •    Barbell Clinic- DJ Complex 

 

During your barbell clinic its time to focus on dialling in your basic movements, the aim is not to lift heavy but to lift smoothly working on a consistent tempo. through out. Loads BB - 40kg

Bent Over Rows x 5

Power Clean x 5

Front Squat x 5

Push Press x 5

Back Squat x 5 

 

 

ESCALATING DENSITY

2 x 10min Complex Blocks w/ 5 min rest b/t each work out. 

When working through the work outs take 20-30sec rest b/t exercises

 

Work Out A - 10min

    1    Back Squatsx 5 @ 60% (Tempo 2/1/X/1)

    2    Box Jumps x 5 @ 20/24/30”

    3    Prowler Sprints x 2x5m

 

Work Out B - 10min

    1    Floor Press x 5 @ 60% (Tempo 2/P/X/1)

    2    Chins x 3-5

    3    SA DB Rows x 8 + 8

 

Work Out C - 10min

Work on a Weakness OR Coach Blitz of the Day