X-Fit : 18/09/17

WARM UP

    •    General Movements: Unit Foundations

    •    Barbell Clinic- DJ Complex 2 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

Bent Over Rows x 3-5

Power Clean x 3-5

Front Squat x 3-5

Push Press x 3-5

Back Squat x 3-5 

 

Barbell Complex Strength - 12min

A. Bear Complex - to work up to a Daily 2 RM 

 

B. Team Blitz - Conditioning (Pairs)

(I- G- U- G) - 15min

15/10cal x Row 

7 x Ground to Over Head @ 60/40kg

4 x Burpee Box Jump overs