Strength & Conditioning – Fri, Sep 15

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 Squats

Accessory Work: 70-80% Effort For Last 3 Sets

Last 3 Sets All At The Same Weight

Metcon

FRIDAY (AMRAP – Rounds and Reps)

14 MIN AMRAP

Partnered – SPRINT PACE

4 Burpees

6 Bike Cals

3 Hang Clean & Press (L)

3 Hang Clean & Press (R)

I Go, You Go – Full Round
RX+ 17.5/25

RX 15/22.5

Scaled Target 12.5/20