X-Fit: 16/07/18 Phase Strength (Back Squat 3,3,3+, Sprints)

Movement Drills

2 Rounds 

8 x Dorsi Flexion, 8 x Spiderman Lunges, 8 x Adductor Slides

3 x Depth Drops (4 dc blocks)

3 x Box Jumps 20/24/30”

 

 

A) Back Squats

2-3 x 5   @ build up sets

1x3 @ 80%

1x3 @ 85%

1x3+  @ 90%

 

B1) DB Box Step (box set below knee hight) 3 x 8/8 - AHAFP

B2) Banded Rack Squat Jumps 3 x 5-8

 

C1) Lateral Lunges 3x8/8

C2) Nordic Curls - Eccentric 3x3-5

 

Running

Complete 3 x 200m 60sec recovery. 

Working at 80-85%

 

Complete 5 x 100m 45sec recovery 

 

Targets

200m : Gents 40sec / Female 50sec

100m : Gents 18sec / Female 25sec