Thursday

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

Warm-up (No Measure)

Banded Pec Stretch

High Plank Hold

Tricep Pulldowns

Bench Set Up + Warm Up Reps

Strength

Bench Press (6 x 3 at 78% of 1RM)

All 6 x 3 at same weight.

Additional 2 x 3 Building to 78%

Banded Face Pull (20 Each Round)

Standing Dumbbell Hold

Push Press single dumbbell overhead and then hold for 20 seconds.

Metcon

Metcon (AMRAP – Reps)

Every 4 Minutes x 4 Rounds

*Working for 2:30

25 Box Jumps (20/24)

+ Max Cleans

RX 40/55

RX+ 55/70
Cleans are heavy today – should be treated as singles.

Power or Squat