X-Fit : 03/07/17

WARM UP

    •    General Movements: Unit Foundations

    •    Barbell Clinic- Practice to days 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

 

7min - Find a Daily Complex Max

1 x Power Clean - 1 x F/Squat - 1 x Shoulder to Overhead (Push Press, Power / Split Jerk)

 

5min Rest 

 

7min - Max Rounds (Work capacity) 

8 x Deadlifts - 6 x Hang Power Cleans - 4 x Push Press @ 60/40kg

 

5min Rest 

 

1 km Run - For Time (Anaerobic / Aerobic Capacity)