X-Fit: 20/06/18 - Week 3 Deadlifts & EMOM 15

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 @ 70% 

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 @ 80-85% (of your 3rm)

 

C1) Half Kneeling DB Press 3x12

C2) Single Leg Glute Bridge (Increase Raised height)

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

Conditioning EMOM 15

 

EMOM 15

min 1 - Row x 150/200m - Max Out 

min 2 - Hollow Brace x 20-30sec 

Min 3 - Hanging Knee Raises x 8-12