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STRENGTH AND CONDITIONING WEEK 44

April 22, 2019

Week 44 - Day 1:

 

 

“Slutman Ladder Co. 27”

 

10:00 Amrap

30 Air Squats

10 Box Jump Overs

100m Run

5:00 Rest

5:00 AMRAP

10 Sit-Ups

10 Toes to Bar/ Rig Toes Touches

5:00 Rest

10:00 AMRAP

5 Sandbag Back Squats

10 Bag Step-Ups 24/20

15 Reverse Lunges

5:00 Rest

Repeat Previous 10:00 AMRAP

 

Day 2:

 

Warm-Up:

 

2 RNFT

100m Run

5 Burpees

10 Ring Rows @3131

 

PVC Mobility

+

Theraband Internal/ External Rotation + ATYs + Cuban Presses

 

Strength:

 

15:00

2 Strict Presses + 4 Push Presses No Tempo

 

Superset: 4/ Leg V-Ups Alternating + 10 Push-Ups @2222

 

Metcon:

 

“St. Arromand - NYPD Highway Patrol”

 

5 Rounds for Time

 

400m Run

10 Brute Force Burpees

50’ Sandbag Bear Crawls

 

Day 3:

 

Warm-Up:

 

50’ Tin Sodiers

50’ Staggered Toes Touches

50’ Inch Worm Walk-Outs

50’ Lunge With a Twist

50’ Banded Walks 2x

50’ Monster Walks

20/ Leg Banded Step-Outs

 

Strength:

 

Heavy Double Sumo- DL Aiming to progress Heavier than the previous week.

 

Metcon:

 

10-99

 

100 Sandbag Over Shoulder for Time

EMOM 5 Burpees over Bag

 

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