X-Fit : Phase 2 Strength 23/07/18 - Last week (Back Squat 5.3.1+ & Sprinting)

Movement Drills

2 Rounds 

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

3 Rounds 

3 x Depth Drops (4 dc blocks)

3 x Box Jumps 20/24/30”

 

A) Back Squats

3 x 5    @ build up sets

1x5 @ 75%, 1x3 @ 85%, 1x1+  @ 95%

 

B1) DB Box Step w/ Knee Drive (box set below knee hight) 3 x 6/6 - AHAFP

B2) Lunge Jump 3 x 6-8

 

C1) Lateral Lunges 3x6-8 e/l : AHAFP

C2) Nordic Curls - Eccentric 3x3-5

 

Running

Complete 10 x 100m 45sec recovery

Targets

100m : M- 18sec / F- 25sec