Strength & Conditioning – Thu, Feb 13

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

10 min amrap

t-spine on bench

10 b/w lunges

5 russian baby makers (squat to hamstring stretch)

banded tricep stretch (standing on band)

warm up front squats x 5

Strength

Front Squat (5@60%
5@65%
5@70%
5@75%
max @80% (cap @ 8 reps))

Banded straight arm lat pull downs (Checkmark)

using a band and wooden dowel

palms facing down to floor

complete slightly hinged forward or from knees

pull down and into body and control on the way up

10-15 reps each set with control
try and feel and work from the lats only

Metcon

16 MIN AMRAP Rounds + reps (AMRAP – Rounds and Reps)

Partnered:

Partner A) complete

12 air squats

8 Db Hang clean and jerk(15/22.5)

4 c2b/kipping/jumping pull ups

1 g2oh (heavy)

while partner B) Distance on machine

rx+= 60/80

rx= 50/70

int- 43/60

beg- 30/43
Score= max rounds and max cals in 16 mins

16 min amrap CALS (Calories)