X-Fit : 13/06/18 Wk 2 - Deadlifts

Movement Drills

2 Rounds 

10 x BB Goodmornings

5 x BB Hanging high Pull

5 x BB Hang Power Clean 

10 x Squat Jumps 

 

A) Hanging High Pull +  Hanging Power Clean

5x2+3 @ 65% 

Set between each rep just above the knee.

 

B) Deadlifts (Cluster)

1 x 8    @ 50%

2 x 5    @ 60-70%

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

 

C1) DB Z-Press 3x12

C2) Single Leg Glute Bridge (Raised on 3 20kg Discs)

3 x 8/8 w/ 5sec pause at the top (Stay tight and push through the heel)

 

Conditioning EMOM 15

min 1 - Row x 50sec - Max Out 

min 2 - Plank x 40sec 

Min 3 - Kneeling Slams x 30sec w/ 5/9kg