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Strength and Conditioning Week 41

IGY6 Week 41 - Day 1:

Warm-Up:

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:

Back Squat

tempo 21x1;

reps: 5,5,4,4

17:00 clock

17 mins to warm up and complete your 4 tough sets

*Tempo is most important

- you may increase load ea set only if the tempo is perfect.

Superset:

200 Foot Sandbag Bear Hug Walk - As Heavy As Possible

Metcon:

The Shield

10-1

1-10

Sandbag Hang Power Cleans

Front Squats

Day 2:

Warm-Up:

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:

Press Complex

Build up to a challenging of the Following

2 Strict Presses + 4 Push Presses @20x3 The movement starts with an eccentric decent.

Core Con-

Tabata Sit-Ups

Score Total Reps

Tabata Alternating V-Ups

Tabata Plank- Up Downs

Tabata

Metcon:

Championship Strap

6 Rounds

10 Dumbell Push Presses Right Arm