Strength & Conditioning – Mon, Sep 11

The Fitness Academy Athboy – Strength & Conditioning

Warm Up

Banded Shoulder Warm Up

Banded Tricep Ext

High Plank Hold to Shoulder Taps

Strength

Incline Bench Press

75 – 85 % of Flat Bench 1RM (Target)

4-6 Reps

Tricep & Chest Superset

Pec Flys x 10 straight into Tricep Extensions x 10

Work all 3 Sets at the same weight if possible

Metcon

Monday Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

10 Cals (Ski/Row)

8 Box Jumps (20/24)

6 TTB/TTR/K2E

4 Clean & Press (35/50) (40/60)

2 Wall Walks
30/43 Scaled Target Weight

Wall Walks to Walk Outs

Box Jumps to Step Ups