X-Fit : 08/01/18 (New Cycle) - Week 1

Weeks 1 & 2 - Preparation : ESCALATING DENSITY TRAINING 

Warm Up: 5min on Pulse raising activities = Various running drills

BARBELL COMPLEX paired with MOBILITY DRILLS between lifts

 - Focus is on quality of lifting not trying to lift heavy. Be smooth and work on consistent tempo with loads from BB-40kg.

ESCALATING DENSITY - 2 x 15min blocks with 5 mins rest between each workout

When working through the work outs take 20-30sec rest b/t exercises and 60sec b/t rounds

 

Work Out A - 15min

Back squats x 8 @ 50-60% (TEMPO – 3.1.1.1)

Burpee MB Slams x 5 (Be Explosive)

DB Alt. Rev. Lunges x 12

 

Work Out B - 15min

Bench /Floor Press x 8 @ 60% (Tempo 3/1/1/1)

SA DB Rows x 8 + 8

Band pull apart x 20-30