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Strength and Conditioning Week 45

April 29, 2019

 

 

IGY6 Week 45 - Day 1:

 

Strength:

 

Back Squat

1 Every 15:00 for 3:00 x3

5:00 Rest Between Sets - Improving on the previous weeks numbers or 55% of 1 Rep Max Back Squat. If no known max 75% of Bodyweight.

 

Core - Con:

 

Tabata Rig Toes Touches

Tabata Side Planks Alternating

 

Metcon:

 

The Tombs

10:00 AMRAP

24 Sandbag Front Rack Lunge

50’ Single Arm Front Rack Walk

24 Sandbag Back Rack Lunges

50 Single Arm Front Rack Walk

 

Day 2:

 

Strength:

 

15:00

2 Strict Presses + 4 Push Presses No Tempo

 

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

 

Metcon:

 

Fight Gone Bad- Tactical Athlete Edition

 

3 Rounds

1:00/ Station - :10 Transition

Wall Balls

SB SDHP

20” Box Jumps

SB Shouler to Shoulder Presses

Calorie Row

Rest


 

Day 3:

 

Strength:

 

20:00

 

Hang Power Clean + Front Squat + Hang Power Clean

 

Metcon:

 

“House of Mutants”

 

3 Rounds: Every 7:00 on the Minute

 

15/12 Cal Row

6 Burpee Box Jumps

12/10 Cal Row

6 Burpee Box Jumps

10/6 Cal Row

6 Burpee Box Jumps

 

 

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