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Strength and Conditioning Weeks 39 and 40

March 23, 2019

 

IGY6 39 and 40

 

Mobility:

 

20 cosack squats (10 ea side) - 2 sec pause in bottom
:30 lizard pose into :30 worlds greatest stretch R
:30 lizard pose into :30 worlds greatest stretch L
:30 tall pigeon into :30 pigeon lay chest to knee
20 alternating scorpions - 10 ea side
10 cat/cow with 3 sec hold in each position

 

Back Squat
tempo 22X1;
reps: 3, 3, 2, 2, 2

19:00 clock

continue to try to build in load, you may increase with each set and the goal is for your best weight this week to be better then last weeks

19 mins to warm up and hit 4 tough sets of 5
- you may increase load ea set only if the tempo is perfect.

 

The Why?:

 

  • Squats are mostly known as a leg exercise, but they promote body-wide muscle building by catalyzing an anabolic environment

  • Squats are also one of the best functional exercises out there, promoting mobility and balance and helping yo1. Epic Core Strength
    It’s no secret that overhead pressing requires our stabilizing muscles to kick in and create a strong posture and torso. In this scenario, we’re talking about the EMG activation of the rectus abdominis, external oblique, and erector spinae.

  •  

  • THE PRESS

    When testing athletes in bilateral and unilateral dumbbell shoulder presses (along with seated vs. standing), activation of all three selected muscle groups were higher in the standing population, and even more so with unilateral pressing. This study looked at dumbbell presses, but barbell pressing will engage the core as well and will have a similar response.

    u complete real-world activities with ease

  • Squats also help you to burn more fat, as one of the most time-efficient ways to burn more calories continually is by developing more muscle

  • Squats have long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue

  • Squats are one type of exercise that should be a part of virtually everyone’s fitness routine, as they provide whole-body benefits


 

Superset:

A1.Double Kettlebell Sit-Ups- No Tempo 10-15 For each working set. As heavy as possible with the conditioning arms are locked out throughout. If any bend immediately cease the set and decrease weight.

A2. Max Rep Pull-ups or Ring Rows.

 

Metcon:

 

Death by Brute Force

 

EMOM Until Failure:

 

1 Sandbag Power Clean

1 Sandbag Push Press

1 Front Squat

1 Back Squat

 

Day 2:

 

Mobility:

15m staggered step toe touch - alternating legs
15m toy soldier march
15 banded good mornings
30 sec banded hamstring stretch ea side
15 dynamic straddle stretch with 1 sec pause in pancake
30 sec half split (every wk try to split further)

 

Strength:

 

20:00 To Establish a heavy/max 5 Deadlifts touch and go- Grip of your choice.

 

Strength B:

 

10:00 - 50ft KB Farmers Carry - Every 10ft 10 KB Deadlifts

 

The Why?:

When you do other lifting exercises, like a bench press, for example, you’re not doing anything you might really do in real life. When are you ever going to have the need to lay on your back and push something in the air — unless you’re giving your two-year-old “flying lessons.” The Deadlift develops the muscles you need to actually carry something, like a bucket of water, those heavy grocery bags or your neighbor’s dining room table.

 

The Deadlift can help prevent injuries by increasing the strength of your muscles around critical tendons and ligaments. Supporting joints with strong muscles is crucial to preventing injury, especially in the hamstrings and lower back, according to Outlaw Fitness.

 

Burpees:

They make you stronger

The burpee is a full body strength training exercise and the ultimate example of functional fitness.

With every rep, you’ll work your arms, chest, quads, glutes, hamstrings, and abs. After a few sets of burpees, your legs should feel a little bit like lead.

 


 

Metcon:

SQUAD 252 - In Squad We Trust

 

21-18-15-12-9-6-3

Plate to Over Head 45/25

Burpee to Plate

Box Jump Overs

 

Finisher:

 

MAX OVERHEAD PLATE HOLD

 

Day 3:

 

Warm-Up:

 

10 leg swings front/back ea leg
10 leg swings side/side ea leg
1:00 pancake straddle stretch (use medball)
15 banded good mornings
30 sec banded couch ea side
30 sec banded hamstring ea side



 

Strength:

A)
back squat
tempo 10X1; SPEED SQUATS
*load barbell with 65-70% of 1RM

9:00 clock
work 1:00: complete 1 rep every 10 sec
rest 3:00
work 1:00: complete 1 rep every 10 sec
rest 3:00
work 1:00: complete 1 rep every 10 sec

*6 total reps with fast rerack in between reps
*focus on FAST EXPLOSION in every rep

 

B)

Clean Complex - Technique Review and efficiency practice.

 

1 Hang Power Clean + 1 Front Squat + 1 Hang Power Clean

 

Metcon:

 

Death By Burpees

1 Burpee Every Minute on the Minute Until Failure.

 

Special Ops - Jump to a 6” Target

 

Week 40 - Day 1:

 

Mobility:

20 cosack squats (10 ea side) - 2 sec pause in bottom
:30 lizard pose into :30 worlds greatest stretch R
:30 lizard pose into :30 worlds greatest stretch L

:30 tall pigeon into :30 pigeon lay chest to knee
20 alternating scorpions - 10 ea side
10 cat/cow with 3 sec hold in each position



 

Strength:

 

Mobility:

 

20 cosack squats (10 ea side) - 2 sec pause in bottom
:30 lizard pose into :30 worlds greatest stretch R
:30 lizard pose into :30 worlds greatest stretch L:30 tall pigeon into :30 pigeon lay chest to knee
20 alternating scorpions - 10 ea side
10 cat/cow with 3 sec hold in each position

 

Back Squat
tempo 20X0;

18:00 clock
19 mins to warm up and hit 4 tough sets of 5
- you may increase load ea set only if the tempo is perfect

 

Superset:

4 Sets- 5 Half Kneeling Inverted KB Presses + 5 Reverse Lunges/ SIde

 

Metcon:

Hitman Hart

7:00 AMRAP

5 Sandbag Bear Hug Squats

5 Sandbag Over Shoulder



 

Day 2:

 

Mobility:

15m staggered step toe touch - alternating legs
15m toy soldier march
15 banded good mornings
30 sec banded hamstring stretch ea side
15 dynamic straddle stretch with 1 sec pause in pancake
30 sec half split (every wk try to split further)

 

Strength:

 

20:00 To Establish a Heavy 3. Deadlift Touch and Go - Increasing from Previous week- Last two sets should be heavier than the previous week.

 

Superset:

Single Arm KB Over head Step up 6/Arm - 4 Working sets AHAP

 

Metcon:

 

SWAT

7:00 AMRAP

Wall Balls

Burpees

1-2-3-4-5-6…..

 

Day 3:

 

Strength:

A)
Clean Complex - Increase from Previous week 20:00 Clock

 

1 Hang Power Clean + 1 Front Squat + 1 Hang Power Clean

 

Metcon:

The Paramedic

4 Rounds

 

8 Sandbag Shoulder Thrusters

40 Double Unders/ 80 Singles

5 Wall Walks

Rest 2:00

30 Box Jumps for Time

 

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