Strength & Conditioning – Wed, Sep 20

The Fitness Academy Athboy – Strength & Conditioning

Warm Up

Front Splits

Seated Hip Stretch

Straight Arm Pull Downs x 10

Warm Up Deadlift

Strength

Deadlift (% Work

1 x 4 @ 70%
1 x 4 @ 80%
1 x 2-4 @ 90%

then

3 x 8 @ 40-60%)

Muscle-ups

Chest-To-Bar Pull-ups

KIPPING PULL UPS

3 sets each
1. beat swings x 5 reps(SMALL MOVEMENT FROM SHOULDERS)
2. jump to hollow x 3 SINGLE REPS
3. jump to hollow and back to arch and back to hollow x 3 SINGLE REPS
4. Jump to hollow -arch leg rise -hip pop and pull
5. JUMP TO PULL UP HOLD HOLLOW POSITION PUSH AWAY AND FALL BACK INTO ARCH
6. HALF KIP PULL UPS X 1 REP THEN STRING TOGETHER
7 practice first rep or stringing reps together

Toes-To-Bar

TOES TO RINGS

Metcon

Wednesday (AMRAP – Reps)

EMOM – 4 Rounds

(Max 45 Sec Work)

1) Ski-Erg

2) Front Rack Lunges (10/15) (15/20) (17.5/22.5)

3) G2OH w/ Plate (10/15) (15/20) (20/25)

4) Rest