Strength & Conditioning – Mon, Sep 18

The Fitness Academy Athboy – Strength & Conditioning

Warm Up

Straddle on Bench x 30 Secs

Monster Walks x 20

Squat Mobility Work (Plate)

Warm Up Squat

Strength

Back Squat (% Work

1 x 6-8 @ 64%

1 x 6-8 @ 73%

1 x 2-4 @ 83%

1 x 2-4 @ 88%)

*Complete all sets of back squat before moving onto Front Squat

Front Squat (% Work

1 x 4 @ 70%

1 x 3 @ 80%

1 x 2 @ 85%

1 x 1-2 @ 90%)

Metcon

Monday Metcon (AMRAP – Reps)

2 Min On – 1 Min Off x 5

2 Wall Walks

4 G2OH

6 Box Jumps (20/24)

+ Max Effort Double Unders/Singles
G2OH: 30/43 35/50 40/60

Scale: Walk Outs & Step Ups