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IGY6 Strength and Conditioning Week 43

April 14, 2019

IGY6 Week 43 - Day 1:

Warm-Up:

5 Rounds 

5 RIng Row/ Pull-Ups 

10 Push-Ups with a :02 at the Top 

15 Air Squats with a :02 in the bottom.

 

Strength:

 

3:00 - 1 Squat Every :15 x3

10lbs-20lbs Max Heavier than last time.

 

Metcon:

 

“The Herd”

 

100 Push-Ups

Every Break

10 DB Rows 50lbs/35lbs Per Arm

10 Burpees

10 Wall Balls

 

Day 2:

Warm-Up :

MiniBand Side March- 50’ Each Side

50’ Forward Monster Walk

50’ Reverse Monster Walk

10 Banded Forward Kicks/ SIde

10 Banded Back Kicks/ SIde

10 Banded Side Kicks/Side

+

Isometric Mobility

 

Strength:

 

Sumo Deadlifts - 20:00 To Build To a Heavy Double

 

Superset:  

 

Landmine Rotations @3221 5/side x4 - Small Increases + 5 Rig Toe Touches @3131

 

Metcon:

“Lights and Sirens”

4 Rounds

400m Run

10 Hang Power Clean

5 Front Squats

1:30 Rest

NO RESTING RIGHT TO THE BAG

 

Warm-Up:

 

Smashwerx Shoulder + Wrist Distraction + Ankle Dosiflexion and Mobility

 

Strength:

 

Clean Complex

 

Hang Power Clean + Front Squat + Hang Power Clean + Front Squat + Shoulder to Overhead

 

Metcon:

 

Flatline and 10-84 Retest

100 Air Squats for Time - Every Minute on the Minute 5 Push-Ups

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