TFA Fitness Blog

The Fitness Academy Athboy – Strength & Conditioning Warm-up 5 scap pulls into 20 sec hang on bar 8 ext rotatioins each side 10 face pulls warm up press strict x 5 reps Strength Strict Overhead Press (build to a 3rep max for the day ) then move onto part b Push Press (build to a tough heavy single for …

The Fitness Academy Athboy – Strength & Conditioning Warm-up CALF STRETCH @ RIG X BAND WALKS X 20 REPS UNDERHAND GRIP BAR HANG 10 DISLOCATES + PULL APARTS Strength Sled Push (SLED PUSH X L1) Rope Climb (L.1- J=HOOK L.2- PARTIAL CLIMB L.3- FULL CLIMB(REDUCE CLAMPS NEEDED) L.4-LEGLESS L.5 SEATED ON FLOOR ) WORK ON THESE TODAY BETWEEN SETS OR …

The Fitness Academy Athboy – Strength & Conditioning Warm Up jeff curl to squat hold splits work x 30/30 calf stretch at the rig Strength Sled Push (3 sets x 2 lengths 3 sets x 1 length as you get to max ) 8/9 out of 10 effort metcon to do afterwards BODY/INVERTED ROWS (5 sets x 8-12 reps ) …

The Fitness Academy Athboy – Strength & Conditioning Warm-up COUCH STRETCH ANKLKE MOBILITY WORK FROG STRETCH PAUSED BACK SQUATS X 3 REPS Strength Back Squat (BUILD TO A TOUGH /CHALLENGING 5 REP BACK SQUAT FOR THE DAY ) Pull-ups (PULL UPS/CHIN UPS L.1- BANDED X 3-5 L.2- NEG ONLY X 2(5-10 SEC CONTROL) L.3- REPS FOR SETS L.4- WEIGHTED X …

The Fitness Academy Athboy – Strength & Conditioning Warm Up SINGLE LEG DEADLIFTS X 5 L+R PLATE PULL OVERS X 30 SECONDS PIGEON STRETCH ON BENCH WARM UP DEADLIFT Strength Deadlift (BUILD TO A SINGLE @ 92.5% OF 1RM ) JUST KEEPING TOUCHES ON SOME HEAVY SINGLES TP MAINTAIN STRENGTH AND CONFIDENCE PART B IS THE ACTUAL WORK SO DONT …

The Fitness Academy Athboy – Strength & Conditioning Warm Up BAR HANG X 30 SECONDS ANKLE/CALF MOBILITY WORK DEADBUGS X 30 SECONDS SINGLE LEG DEADLIFTS X 5 EACH LEG Strength

The Fitness Academy Athboy – Strength & Conditioning Warm Up Bar Hang – Focus on Solid Grip Pull Aparts & Dislocates Couch Stretch Double Kettlebell Hold Strength Kettlebell Farmers Carry 3 x 2 Lengths *Up and Down Twice *Max Effort Straight Away – This needs to feel very difficult and challenging. *Complete 3 rounds of Farmers Carry first and then …

The Fitness Academy Athboy – Strength & Conditioning Warm Up High Plank Hold to Shoulder Taps x 6 L/R Banded Shoulder Mobility x 10 Lying Pec Stretch Warm Up Bench Strength Bench Press 3 x 5 2 x 3 *Looking to finish with a tough and challenging 3 Reps. Incline DB Bench & Face Pulls Superset Incline DB Bench Press …

The Fitness Academy Athboy – Strength & Conditioning Warm Up Frog Stretch X-Band Walks Banded Ankle Mobility Warm Up Squat Strength Back Squat Complete all Back Squats and then move onto Front Squats. 1 x 4 @ 75% 3 x 4 @ 80% Front Squat 1 x 4 @ 60% 1 x 4 @ 65% 2 x 4 @ 70% …

The Fitness Academy Athboy – Strength & Conditioning Warm Up Side Lean Hang x 30 L/R Bottoms Up Press Cat – Cow Warm Up Strict Press Strength Strict Overhead Press 2 x 4 3 x 3 *Complete all sets of strict press first and then superset. Lat Superset (AMRAP – Reps) Lean Away Lateral Raise x 8 L/R and Banded …