MONDAY

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

couch stretch 30/30

plated tempo squats x 5 reps

ankle mob (banded)

scap pulls into hang

Strength

Back Squat (build to a heavy single for the day)

5-5-3-3-1-1

*not a 1 rep max*

Pull-ups (pick level)

1. feet supported x 5

2. neg only x 2-3

3. reps for sets

4. kipping /butterfly/weighted x 5

Chin ups (pick level)

1. feet supported x 5

2. neg only x 2-3

3. reps for sets

4. weighted x 5

5. kipping/butterfly

Metcon

Metcon (AMRAP – Reps)

20 min emom: 30on/30off

1. ski erg

2. lunges(2x 15/2x 20)

3.Hs push ups/normal push ups

4. kb swings (16/24)
rx+= front rack lunges/hs push ups(no scale)

normal kb swings today