X-Fit : 06/09/17

WARM UP

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

 

A1. Trap Bar Deadlifts Jumps   - 6x4 @ 50-60%

A2. Single Leg DC Block Bounds - 6x4+4 

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

 

B1. Power / Split Jerk- 6x4 @ 65-70%

B2. Overhead Med Ball Toss -  6x4 (Use Slam Balls 9/5kg)

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

 

C1. Band Bent Over Rows - 6x8-10 @ 30-40% w/ Mini Band

C2. Prowler Rope Pulls— 6x6m w/ band resistance 

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