X-Fit : 11/09/17

WARM UP

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

 

3 x 10min Blocks (Target to work with a medium intensity focusing on the movements)

 

A1. Box Squat x 3-5 @ 70-75% of your back squat

A2. Rev. DB Lunges x 5 + 5 

A3. Box Jumps x 5 

  • Rest 15sec b/t exercises and 60sec b/t sets

 

B1. Bench Press x 3-5 @ 70-75%

B2. Push Ups (Feet Elevated) x 8-10

B3. Band Pull Apartsw/ Iso Hold (Thumbs Out) x 5 w/ 5sec

  • Rest 15sec b/t exercises and 60sec b/t sets

 

C1. Power Clean - Hang Power Clean - Jerk x 1 @ 70-75%

C2. Pull Ups x 5-8

C3. Russian Twists x 20 @ 10/15kg

* Rest 15sec b/t exercises and 60sec b/t sets