Strength & Conditioning – Mon, Oct 3

The Fitness Academy Athboy – Strength & Conditioning

Warm Up

Banded pec and lat stretch

Tricep extensions banded x 10-15 reps

Bench set up and warm up 1-3 sets

Strength

Bench Press (build to a heavy 3 reps for the day )

Bench Press (max reps (-2) @ 80% of 3 rep max )

Barbell Row (8-10 reps )

Metcon

Metcon (Time)

15 min cap

3 rounds for time

16 front rack lunges (15/20kg)

10 pull ups

12 hspu

10 box step overs(20/24)(15/20kg)
* scale options*

pull ups- banded/jumping/ ring rows

box step overs= 2 dumbbells