Strength & Conditioning – Wed, Dec 6

The Fitness Academy Athboy – Strength & Conditioning

Warm Up

SINGLE LEG DEADLIFTS X 5 L+R

PLATE PULL OVERS X 30 SECONDS

PIGEON STRETCH ON BENCH

WARM UP DEADLIFT

Strength

Deadlift (BUILD TO A SINGLE @ 92.5% OF 1RM )

JUST KEEPING TOUCHES ON SOME HEAVY SINGLES TP MAINTAIN STRENGTH AND CONFIDENCE

PART B IS THE ACTUAL WORK SO DONT TAKE FOREVER DOING THIS

HAND RELEASE DEADLIFTS (Time)

20 HAND RELEASE DEADLIFTS FOR TIME

@ 70-75% OF 1 RM

MUST LIFT FROM A DEAD STOP EACH REP
SCALE THE WEIGHT AS NEEDE TO MAINTAIN FORM FOR ALL 20 REPS

RX+= 75%

RX= 70%

SCALED= LOWER %