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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
10 Dumbell Push Presses Left Arm
8 DB OH Reverse Lunges Right Arm
8 DB OH Reverse Lunges Left Arm
:30 Rest
Day 3:
Warm - Up:
The Jobes + Hip Mobility
(For those who aren’t familiar with the jobes, take a look at youtube)
Strength: Movement Review and Progression. Emphasize the core engagement aspect.
Hang Power Clean + Front Squat + Hang Power Clean + Shoulder to Overhead
METCON:
Tag Team Turmoil
15:00 AMRAP w/ A partner
25’ Sandbag Lunges
10 Sandbag Presses
10 Bag Back Squats
25’ Sandbag Back Rack Lunge
Week 42 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:
20:00 To Build to a Challenging Set of 5 Bench Press- No Tempo but body awareness and control are an expectation. We have been working at tempos for a while. Time to see where we are at. This will be the number we are working off of moving forward.
Metcon:
D-Block
3 Rounds for Time
400m Sandbag Burden Run
3 Round of Cindy
5 Pull-ups
10 Push-Ups
15 Air Squats
Day 2:
Warm-Up:
Mobility Resistance Band Hamstring Mobility based off of STEED mobility
Strength:
Sumo-Deadlifts 20:00 to a Heavy Triple
Superset: KB Sit-Ups Heavier than previous sessions 8-10 at each working set + :30-:45 Child Pose and Down Dog
Metcon:
DEGENERATION X
10 Rounds for Time
10 Box Jumps
8 Sandbag Hang Power Cleans
5 Brute Force Burpees
Day 3
Warm-Up:
20:00 Row
-Shoulder, Thoracic, Lower back mobility.
Metcon:
STRONG STYLE
50’ Max Yoke Carry
50’ Max Farmers Carry