X-Fit : 14/02/18 - Strength Cycle Week 4

General Movements Circuit : Foundation Drills

Activation x Squat Drills 2 Rounds 

5 x Air Squats 

5 x Goblet Squat 

5 x BB Back Squat

 

A.Back Squat 3x3 @ 90+%

 

B1. Hang Power Clean 3x3 @ 75-80%

B2. BB Box Step Ups w/ Knee Drive 3x3e/s - Increase 

 

C1. Floor Press 4x4 @ 80-90%

C2. Band Pull Apart  4x30

 

EMOM 12

1. 15/12/9cal x Air Bicycle - Time

2. 10-15 x Box Jumps 24/20"

3. 15/12/9cal x Rower - Time

4. Med Ball Jump Slams x 15 @ 15/9kg