THURSDAY

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

BAR HANG

10+10 DISLOCATES AND PULL APARTS

PIGEON STRETCH

Strength

Push Press (TODAY you are trying to get 3 sets of 5 at wk 1)

if this is not realistic for you knock 2.5-5kg off the bar to allow you to get 3 tough sets in all at same weight

Split Squats (accessory work so moderate loading)

5 reps each leg

make sure you dont sit back into the heel

as much weight as possible in front leg

scale as needed

Metcon

Metcon (AMRAP – Reps)

Aerobic Work

1 min bike/row/ski

30 sec box jumps

30 sec kb swings

90 sec rest x5