Strength & Conditioning – Wed, Mar 6

The Fitness Academy Athboy – Strength & Conditioning

Warm Up

jeff curl to squat hold

splits work x 30/30

calf stretch at the rig

Strength

Sled Push (3 sets x 2 lengths
3 sets x 1 length as you get to max )

8/9 out of 10 effort

metcon to do afterwards

BODY/INVERTED ROWS (5 sets x 8-12 reps
)

l.1- bent knee

l.2- straight leg

l.3- feet on bench

*reps must be hit thou so use a level u can hit the relevant reps!!

chest must touch bar each rep and arms fully straighten at end of each rep

keep glutes engaged throughout

Metcon

metcon (Calories)

Engine/ Active recovery session

min1- bike cals

min2- ski cals

min3- row cals

min4- rest

x 4-5 rounds
work each min for 45-50 sec to allow for transitions