X-Fit 04/06/18 - New 5 wk Cycle: Back Squat Clusters

Warm Up

2 Rounds
10 x Spiderman Lunges
10sec x Goblet Squat Hold w/ load
10 x Back squats @ BB/40kg

A) Back Squats

1 x 8    @ 50%
1 x 5    @ 60%
3 x 5 . 3 . 2 Cluster at 70-75% (of your 3rm)

Clusters = - complete 5reps rest 15-20sec complete 3reps rest 15-20sec, complete 2reps Rest 90sec

B) Front Rack Split Squat 2 x 10/10 - AHAFP (20sec rest b/t legs)

 

Super Set

C1) DB RDL to Bent Over Row Complex

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

C2) Band Pull Apart (Iso Hold)

2 x 10 w/ 5sec pause (Stay tight)
- Thumbs In

 

Conditioning - Hills

Complete 8 x 50m Hill sprints @ 80% if working up a hill. w/ 60sec walk back recovery 

OR 

Complete 10 x 30sec incline sprints if working on a treadmill. w/ 60sec walking recovery