X-Fit : 29/08/18 - Power Complex & Team Blitz

 

General Movements Circuit Movement Drills

DJ Barbell Complex 2 x 5s w/ Mobility 

 

Jumping Practice. 

CMJ & Broad Jump 3x3

 

A - 5 Rounds each

1. BB Squat Jumps  x 5 @ 20-30%

Rest 20-30sec

2) Repeated Broad Jump x 1 x 3

(3 jumps after each other)

Rest 20-30sec

3) Prowler Sprint x 10m @ 10/20kg 

Rest 60sec 

 

B - 5 rounds - In pairs (P1 Completes 1 whole round then P2 completes 1 whole round)

15cal / 9cal Air Bicycle 

12 x Deadlifts 

9 x Hang Power Clean 

6 x Push Press

Load 50/30kg - scale