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Strength and Conditioning Weeks 39 and 40


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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