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XPT Gym Training 10122017

LEVEL: Intermediate-Advanced
FOCUS: Gym Training
DURATION: 40-50 Min


A: BREATHE  → XPT Sport Breathing


B: WARMUP
   Tricep+Lat-Stretch  2:00/side
   3 rounds of:
      5 Barbell Power-Cleans
      15m Bear-Crawl
      5 Burpees
      15m Spiderman-Crawl
      10 Strict-Dips (scale accordingly)
   5:00 choice Bike / Run / Row Easy


C: STRENGTH
   4 rounds of:
      1 Power-Cleans + 2 Strict-Press + 3 Push-Press
         Med to heavy weight
         Increase weight each round
   Rest 2:00-3:00 between sets and 5:00 before Part D


D: CONDITION
   For time
   20 Power-Cleans (light med weight)
   40 Sledge-Hammer-Swings (alternating grip)
   60 Burpees
   40 Sledge-Hammer-Swings
   20 Power-Cleans


E: RECOVER
   Internal-Rotation-Pry 3:00
   Roll-Out-Thoracic 2:00

 

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