The Fitness Academy Athboy – Strength & Conditioning
Warm-up
banded lat stretch
pec pulses
wrist
t spine drill
Strength
Bench Press (8-8-5-5-5-5)
try and match or improve on last weeks weight
Double-Unders (30-40 seconds practice )
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min amrap
10 ttb/ttr/sit ups
50 dus/ 100 singles
10 squat cleans
lots of scaling options:
ttb= sit ups
dus=reduce number of reps or go to singles
squat clean= power clean
rx= power clean @ 35/50
rx+= squat clean @ 40/60
FRIDAY was last modified: July 16th, 2021 by