X-Fit : 21/08/17 - Phase 2

WARM UP

  • General Movements: Unit Foundations
  • Mobility / Activation x 3 rotational stations (Ankles, Hips, Quads/Hamstrings)
  • Dynamic Preparation

Power Development

A1. Back Squat - 5x4 @ 50-60%

A2. BB 1/4 Squat Jumps - 5x8

* Rest 20sec b/t exercises and 60-90sec b/t sets

 

B1. Floor Press- 5x4 @ 50-60%

B2. Standing Dynamic Band Press - 5x8 

* Rest 20sec b/t exercises and 60-90sec b/t sets

 

C1. Power Clean - 5x4 @ 50-60%

C2. Prowler Sprints - 5x15m

* Rest 20sec b/t exercises and 60-90sec b/t sets