Strength & Conditioning – Thu, Feb 29

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

COUCH STRETCH

ANKLKE MOBILITY WORK

FROG STRETCH

PAUSED BACK SQUATS X 3 REPS

Strength

Back Squat (BUILD TO A TOUGH /CHALLENGING 5 REP BACK SQUAT FOR THE DAY )

Pull-ups (PULL UPS/CHIN UPS
L.1- BANDED X 3-5
L.2- NEG ONLY X 2(5-10 SEC CONTROL)
L.3- REPS FOR SETS
L.4- WEIGHTED X 3 REPS )

Metcon

METCON (AMRAP – Reps)

2MIN ON/1 OFF X 5 ROUNDS

X CALS MACHINE

8 POWER CLEANS(30/43)

MAX BMU/C2B/KIPPING/JUMPING OR RING ROWS IN REMAINING TIME
CALS SHOULD BE DONE IN 1 MIN MAX

L.1= 14/18 CALS

L.2- 12/15

L.3- 10/12

+

RX+= BMU

RX= C2B/KIPPING/JUMPING OFF FLOOR

SCALED= RING ROWS