X-Fit: 20/08/18 - Power Development Complex Sets.

General Movements Circuit Movement Drills

DJ Barbell Complex 2 x 8s w/ Mobility

Jumping Practice. 

CMJ & Broad Jump 3x3

 

Block A - 10min

1) Hang Power Clean (T&G) x 4 @ 60-70%

2) Hurdle Jump x 4 (min contact time on floor)

3) Prowler Sprint x 8m @ 10/20kg

 

Block B - 10min

1) Push Press (set b/t each) x 4 @ 60-70%

2) Med Ball Chuck (against Wall) x 3 @ 5-9kg

3) Band Pull Aparts x 20-30

 

 

STAIRS

8 Flights (miss a stair)

8 Rounds w/ Walk back