X-fit : 12/02/18 - Strength Cycle: Week 4

Activation - Deadlift Drills 2 Rounds / Light loading 

RDL x 8

Halted Deadlifts x 5 @ 3sec pause

Deadlifts x 3

 

A. Deadlifts 3x3 @ 90+%

 

B1. Front Foot Elevated BB Rev. lunges 3x4/4 - Increase load

B2.  Prowler Push x 3x15m - Heavy

 

C1. Negative Pull Up 3x3x5sec

C2.Back Extension Holds w/ Disc Rows 3x10-12

 

Time:

21-15-9

Thrusters 40/25kg

Burpees Over the Bar