X-Fit: 26/06/17

WARM UP

    •    General Movements: Unit Foundations

    •    Barbell Clinic- Bear Complex 3 Rounds

 

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

 

Bear Complex 3 x 3s

Power Clean x 1

Front Squat x 1

Push Press x 1

Back Squat x 1

Push Press B/N x 1

 

Barbell Complex Bear Strength

A. Bear Complex - EMOM 12: DM Double

Working in pairs each person completes one round of the bear complex in the minute. The target is to build to a heavy Double but not to miss any reps.

 

B. Team Blitz (Pairs split reps / Run together) - Conditioning

200m x Disc Run - 20/10kg

50 x Power Clean - 60 / 30kg (Scale loads)

200m x Disc Run - 20/10kg

25 x Syncro Burpees Over the Bar 

200m x Disc Run - 20/10kg

50 x Front Squats - 60kg / 30kg (Scale loads)

200m x Disc Run - 20/10kg