X-Fit: 05/03/18 Power Cycle Week 3

General Movements Circuit :Foundation Drills

Activation - Jumping Drills 3 rounds

Standing Long Jump x 3

SL Standing Long Jump (both feet landing) x 2/2

 

A1. BB Squat Jump 4x5 @ 20-30%

A2. Standing Long Jump 4x2

 

B1. Split Jerk / Power Jerk / Push Press 4x4-6

B2. Lunge Jumps  4x6-8

B3. Chins 3x4-6 & 1 x Amrap

 

Mini Circuits - 3 x 20sec / 10sec

C1. KB Sumo High Pulls

C2. V-Sit Ups

C3. MB Thrusters 

 

Rest 90sec 

 

D1.KB Goblet squats

D2.Planks (elbow to hands)

D3.MB Goodmornings

 

Rest 90sec 

 

E1.KB Rev Lunges 

E2.Supermans 

E3.MB Push Ups