Strength & Conditioning – Fri, Jun 27

Announcements

Attention Mmebers

There will be no Open gym this Saturday or next Sat 21st and 28th of June.

Gym will close at 10.30am after the Hyrox class both days.

Thanks

Gavin

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

Dog up down pigeon stretch

t-spine rotations x 6 each

bar hang lean through

warm up deadlifts x 5 reps

Strength

Deadlift (build to a 1 rm attempts or a heavy single for the day

if you haven’t been deadlifting lately alternatively build to a tough triple for the day )

DB bench press (build to a 10 rep max for the day )

Metcon

metcon (Time)

16 min cap

Partner Ladder Workout

1)16 cal bike erg

2)16 db c+j

3) 16 cal row

4)16 swings

5)16 lunges

6)16 cal ski

1

21

321

4321

54321

654321