X-Fit : 25/06/18 - Week 4 : Back Squat & 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%

1x3       @ 80%

3 x 5.3.2 @ 80-85% (of your 3rm)

- 3min rest b/t sets

 

B1) Front Rack Rev. Lunges

2 x 5/5- AHAFP

 

B2) SL DB RDL

2 x 8/8 - With a load you can work through range 

 

Hill / Treadmill Sprints

 

Complete 3 x 50m, 5 x 30m Hill sprints if working up a hill. w/ 60sec walk back recovery and 3min b/t sets. Working at 85%

 

OR 

 

Complete 10 x 20sec incline sprints if working on a treadmill. w/ 60sec walking recovery. Increase pace from last week