X-Fit: 18/06/18 - Week 3 Back Squats / Hill Sprints

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 @ 80-85% (of your 3rm)

 

B1) Front Rack Rev. Lunges

3 x 6/6 - AHAFP

 

B2) SL DB RDL

3 x 6/6 - With a load you can work through range 

 

Hill / Treadmill Sprints

Complete 2 x 6 x 50m Hill sprints if working up a hill. w/ 60sec walk back recovery and 3min b/t sets. Working at 85%

OR

Complete 2 x 6 x 20sec incline sprints if working on a treadmill. w/ 60sec walking recovery. Increase pace or Incline from last week.