X-fit : 25/07/18 - Phase 2 Strength (Hang Power Clean / Deadlifts 5-3-1/ 4 x 3min AMRAPS)

Movement Drills

2 Rounds 

1 x Hoping complex 

(Dual back and forth x 10, lateral x 10, single back and forth x 10e/l, lateral x 10 e/l)

3 x Broad Jumps @ 80-85% effort

 

A) Hang power clean 5x2 - on feel

 

B) Deadlifts

2-3 x 5    @ build up sets

1x5 @ 75%

1x3 @ 85%

1x1+  @ 95%

 

C1. OH Press x 10,8,6,6 - AHAFP

C2. SA DB Rows 4 x 8/8 -AHAFP

 

4 x 3min AMRAP (15min)

A+B+A+B - with 3min rest b/t rounds

 

Work out A

Row  cal (Max Cal)

Every 7cal stop and complete 5 Burpees

 

Work out B 

Air Bicycle  cal (Max Cal)

Every 7cal stop and complete 5 Air Squats