X-Fit : Power Cycle week 2

General Movements Circuit : Foundation Drills

 

Activation - Jumping Drills 3 rounds

Hands on Hips Squat Jumps x 3

CMJ Hands on Hips x 3

Standing Long Jump x 3

 

A1. Speed Back Squat 4x4 @ 60-70%

A2.Box Jump 4x4

 

B1. Power Jerk  OR Push Press 4x8

B2. Loaded Bulgarian Split Jump 4x4/4

B3. Chins 4x6-8

 

Alternating between each each exercise

for 3 rounds

15/12 x KB Swings @ 24kg

15/12 x Med Ball/BB Thrusters 15/30kg

8/8 x SA DB Push Press @ 22.5/15kg

8/8 x SA DB Bent Over Row @ 22.5/15kg

8/8 x Loaded Rev Lunges @ 20kg / 10kg

Note - 15m x sprint b/t each exercise.