X-Fit : 19/06/17

WARM UP

    •    General Movements: Unit Foundations

    •    Barbell Clinic- DJ Complex

Work Out A - 10min

During your barbell clinic its time to focus on dialling in your basic movements, the aim in this section is to practice your movements or for those that have dialled their movements, its a chance to progressively load the bar with out missing any reps.

 

DJ Complex - Fitness = Practice / Performance = Progressive

 

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 B - 10min

    1    Back Squats x 3 @ 70% (Tempo 2/1/X/1)

    2    Box Jumps x 3 @ 20/24/30” - progressive

    3    Prowler Sprints x 3x3m w/ 5sec pause b/t each sprint 

 

Work Out C - 10min

    1    Floor Press x 3 @ 70% (Tempo 2/P/X/1)

    2    Chins x 3-5 - loaded

    3    Renegade Rows x 8-10 w/ 5 - 15kg