X-Fit: 11/06/18 Week 2 - Back Squats

Movement Drills

2 Rounds 

10 x Spiderman Lunges 

10sec x Goblet Squat Hold w/ load

10 x Back squats @ 30%

 

 

A) Back Squats (Cluster)

1 x 8    @ 50%

2 x 5    @ 60-70%

3 x 5.3.2 @ 75-80% (of your 3rm)

 

B) Front Rack Split Squat

3 x 8/8 - AHAFP

 

C1) DB RDL to Bent Over Row Complex

3 x 5 x (3 x RDL + 3 x Bent Over Rows) - AHAFP

C2) Band Pull Apart (Iso Hold)

3 x 10 w/ 5sec pause (Stay tight)

- Thumbs Out

Hill / Treadmill Sprints

 

Complete 10 x 50m Hill sprints if working up a hill. w/ 60sec walk back recovery 

 

OR 

 

Complete 12 x 30sec incline sprints if working on a treadmill. w/ 60sec walking recovery