Strength & Conditioning – Wed, Sep 27

The Fitness Academy Athboy – Strength & Conditioning

Warm Up

High Plank Hold to Shoulder Taps x 6 L/R

Banded Shoulder Mobility x 10

Lying Pec Stretch

Warm Up Bench

Strength

Bench Press

3 x 5

2 x 3

*Looking to finish with a tough and challenging 3 Reps.

Incline DB Bench & Face Pulls Superset

Incline DB Bench Press x 10

straight into

Face Pulls x 20

x 3 Rounds

*Max 2 Mins Rest Between Sets
*Try and complete all 3 sets with your top DB weight.

Metcon

Wednesday (AMRAP – Rounds and Reps)

15 Min AMRAP

10 Machine Cals

8 Box Jump Overs

6 C2B/Pull Ups/Jumping Pull Ups

4 G2OH

2 Burpees Over Bar
Box: 20/24

RX+: C2B + Weight

RX: Pull Ups + Weight