X-Fit : 02/07/18 - Week 5 Deload/Transition (Front Rack DB Walking Lunges & Nordic curls)

Movement Drills

2 Rounds 

2e/s x  Spiderman Complex

15sec x Goblet Squat Hold w/ load

5 x Back squats @ 30%

 

A) Back Squats

5 @ 50%, 5 @ 55%, 5+ @ 60% (no more than 10-12 reps)

On the last set complete as many good reps at 60% do not exceed 10-12reps

 

B1) Front Rack DB Walking Lunges 4 x 12

B2) KB Swings 4 x 12

 

C1) Lateral Lunges 3x8/8 - loaded 

C2) Nordic Curls - Eccentric 3x3-5

 

Running

Complete 6 x 200m 60sec recovery. Working at 80-85%

Targets Gents 40sec / Female 50sec