TFA Fitness Blog

The Fitness Academy Athboy – Strength & Conditioning Warm Up ITYW x 6 ea Pec Stretch @ Rack Lying Bottoms Up Press x 5 L/R Set Up & Warm Up Bench Strength Incline Bench Press (% Work 3 x 4-6 @ 77 – 85% 1 x (-1) Max @ 90%) Chest & Tricep Superset #2 (Weight) Dumbbell Pullover & Band …

The Fitness Academy Athboy – Strength & Conditioning Warm Up Front Splits Seated Hip Stretch Straight Arm Pull Downs x 10 Warm Up Deadlift Strength Deadlift (% Work 1 x 4 @ 70% 1 x 4 @ 80% 1 x 2-4 @ 90% then 3 x 8 @ 40-60%) Muscle-ups Chest-To-Bar Pull-ups KIPPING PULL UPS 3 sets each 1. beat …

The Fitness Academy Athboy – Strength & Conditioning Warm Up One Arm Bar Hang x 20 Sec (L/R) Dislocates x 15 Ski Erg – Arms Only Pulls x 10 Warm Up Strict Press Strength Strict Overhead Press (Complete All Sets of Strict Press and Then Move on to Superset. 2 x 6 2 x 4) Shoulders & Chest Superset #2 …

The Fitness Academy Athboy – Strength & Conditioning Warm Up Straddle on Bench x 30 Secs Monster Walks x 20 Squat Mobility Work (Plate) Warm Up Squat Strength Back Squat (% Work 1 x 6-8 @ 64% 1 x 6-8 @ 73% 1 x 2-4 @ 83% 1 x 2-4 @ 88%) *Complete all sets of back squat before moving …

The Fitness Academy Athboy – Strength & Conditioning Warm Up Behind the Neck Press x 5 + Hold Hip Opener to T-Spine Rotations Side Hang Lean Strength Strict Overhead Press (Complete 2 X 5 and 2 X 3 and then move onto Push Press. ) Push Press Complete 2 sets of max reps at the final strict press weight. Split …

The Fitness Academy Athboy – Strength & Conditioning Warm Up Good Mornings x 8 Banded Lat Pulldowns x 8 Pigeon Stretch x 30 Sec L/R Strength Deadlift (% Work Record Your Final Set of 5 & Record in notes your sets of 10) 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5 @ 80% 3 x …

The Fitness Academy Athboy – Strength & Conditioning Warm Up Frog Stretch Elbow Rolls X-Band Walks *Warm Up Back Squat x 3* Metcon Back Squat % Work – Complete all sets of Back Squat first 1 x 6-8 @ 65% 1 x 6-8 @ 70% 1 x 4-6 @ 80% 1 x 4-6 @ 85% Front Squat Complete all back …

The Fitness Academy Athboy – Strength & Conditioning Warm Up Banded Shoulder Warm Up Banded Tricep Ext High Plank Hold to Shoulder Taps Strength Incline Bench Press 75 – 85 % of Flat Bench 1RM (Target) 4-6 Reps Tricep & Chest Superset Pec Flys x 10 straight into Tricep Extensions x 10 Work all 3 Sets at the same weight …

The Fitness Academy Athboy – Strength & Conditioning Warm Up REV LUNGES X 5 EACH LEG BAR HANG 10 DIS AND PULL APARTS SPLITS WORK X 30/30 Strength REVERSE LUNGE (5 EACH LEG ALTERNATING EVERY REP ) Strict 1 arm press overhead 8 reps each side no use of legs at all no leaning or arching back allowed Metcon

The Fitness Academy Athboy – Strength & Conditioning Warm Up BAR HANG 10 DISLOCATES AND PULL APARTS ELEVATED PIGEON STRETCH 12 B/W LUNGES Strength DB Reverse Lunge (START EACH SET WITH 10 DB PUSH PRESS + STRAIGHT INTO MAX DB REV LUNGES WITH SAME WEIGHTS *PUSH PRESSES SHOULD BE MAX LOAD* ) WARM UP FOR 2 ROUNDS AND THEN ROUND …