X-Fit : 09/07/18 - Phase 2 Strength (Back Squats 5,5,5+ & Running)

Movement Drills

2 Rounds 

8 x Ankle 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

1x5 @ 75%

1x5 @ 80%

1x5 +  @ 85%

 

B1) Front Rack DB Walking Lunges 3 x 12 - AHAFP

B2) KB Swings 3 x 12-15 - AHAFP

 

C1) Lateral Lunges 3x8/8 (SET 1 KB on the front rack position over the working leg)

C2) Nordic Curls - Eccentric 3x3-5

 

Running

Complete 4 x 200m 60sec recovery. 

Working at 80-85%

 

Complete 4 x 100m 45sec recovery 

Working at 85-90%

 

Targets

200m : Gents 40sec / Female 50sec

100m : Gents 18sec / Female 25sec