Strength & Conditioning – Fri, Jul 7

The Fitness Academy Athboy – Strength & Conditioning

Warm Up

couch stretch

frog stretch

ankle mobility work

*warm up back squats x 3-5 reps*

Strength

Back Squat (build to a heavy single or 1 rm attempt for the day )

Banded Lat Pulldowns (optional work today
if you have time complete if not concentrate on back squats )

SIT ON FLOOR
PULL POLE TO CHEST
TRY AND MAKE CONTACT EACH REP
X 10-15 REPS
5 SETS

Metcon

metcon (AMRAP – Rounds and Reps)

Partner Amrap

15 mins

I go you go

10/12 cal row- 12/14 cal bike

10 deadlifts (60/80)(50/70)

5 hspu/ normal
rx++= strict hspu

rx+= kipping

rx= normal full

scaled = rasied bar