X-Fit : 15/08/18 - Power Development : Upper Body

General Movements Circuit Movement Drills

DJ Barbell Complex  2 x 5s @ BB-30kg w/ Mobility

Upper Body Prime

Supine Med Ball Chucks 2x6 @5-8kg

 

Block A - 8min

A1) Floor Press x 4-6 @ 60-70%

A2) Clap push Ups x 4-6

 

Block B - 8min

B1) Half Kneeling into Power DB Clean x 3+3

B2) Med Ball Chucks Over Head x 3 @ 5-9kg

 

EMOM 15 - Power Out Put

1 - Ski Erg x 15sec: max watts

2 - Band Resistance Jumps x 5

3 - Russian Twists x 50 @ a light load