Strength & Conditioning – Thu, Sep 21

The Fitness Academy Athboy – Strength & Conditioning

Warm Up

ITYW x 6 ea

Pec Stretch @ Rack

Lying Bottoms Up Press x 5 L/R

Set Up & Warm Up Bench

Strength

Incline Bench Press (% Work

3 x 4-6 @ 77 – 85%

1 x (-1) Max @ 90%)

Chest & Tricep Superset #2 (Weight)

Dumbbell Pullover

&

Band Tricep Extension

3 x 15 of each
Complete 15 Pullovers and then complete 15 Tricep Extensions straight away.

2 Mins max rest between sets

Metcon

Thursday (AMRAP – Reps)

Partnered

6 Min Max Complex

3 Cleans

2 Front Squats

1 Jerk/Press

Rest One Minute

In 5 Mins

A1) 30 Bike Cals

A2) 30 Row Cals

20 Synchro Snatches

+ Max Burpees Over the Bar in Remaining Time
Score: Total Weight + Burpees

Snatches: 15/20 17.5/22.5

Burpees: I Go, You Go