The Fitness Academy Athboy – Strength & Conditioning
Warm Up
Bar Hang to Shrugs
Lying Pec Stretch
Hip Opener to T-Spine Rotations x 6
Paused Bench with Explosive Push Off x 6
Strength
Bench Press (3 x 10
3 x 8)
After Each Set Complete The Tricep Work Straight Away and Then Rest
TRICEP SUPERSET (No Measure)
10-15 BANDED TRICEP EXTENTIONS
DIRECTLY INTO
TRICEP EXT OVERHEAD X 10-15 REPS
Metcon
Monday Metcon (AMRAP – Rounds and Reps)
PARTNER AMRAP – 15 MINS
All Work Shared
◾12/16/18 Push Ups
◾6 Clean & Press or 6 Thrusters (switching each round)
◾24 Bike Cals
◾12 TTB/TTR or 12 C2B/PU (switching each round)
Pick a push up number that challenges you and your partner: 12/16 or 18
Barbell – Go Heavy!
25/35
30/43
35/50
43/60
TTB/TTR : KIP SWINGS, K2E, WALL BALL SIT UPS
C2B/PU : JUMPING PULL UPS, RING ROWS
Strength & Conditioning – Mon, Dec 23 was last modified: December 23rd, 2024 by