Strength & Conditioning – Thu, Jul 11

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

5 scap pulls into 20 sec hang on bar

8 ext rotatioins each side

10 face pulls

warm up press strict x 5 reps

Strength

Strict Overhead Press (build to a 3rep max for the day )

then move onto part b

Push Press (build to a tough heavy single for the day )

Push Jerk (build to a heavy single for the day )

Metcon

metcon (AMRAP – Reps)

2 min on/1 min off x 5

12/15 cal machine

50 dus/100 singles

max devils press in remaining time