X-Fit : 30/08/17

WARM UP

  • General Movements: Unit Foundations
  • Mobility / Activation x 3 rotational stations (Hip Flex, Hamstrings, Shoulders)
  • Dynamic Preparation - Jump Practice

 

A1. Trap Bar Deadlifts - 6x4 @ 65-70%

A2. Single Leg Broad Jumps - 6x2+2 (Take off on 1 leg land on 2)

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

 

B1. Push Press - 6x4 @ 65-70%

B2. Wall Ball for Height-  6x5 (Use Slam Balls 9/5kg)

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

 

C1. Pendlay Rows - 6x4 @ 65-70%

C2. Prowler Explosive Rows — 6x4 @ 20 - 60kg

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