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IGY6 Fitness Week 46 Strength and Conditioning

Week 46 - Day 1:

Strength:

20:00 To Establish a Heavy set of 5 Back Squats

Meton:

“The Elite Standard”

50-40-30-20-10

Sandbag Front Rack Alternating Lunges

Sit-Ups

100m Run In between Each Round

Day 2:

Strength:

SUMO Deadlift Heavy Double Striving for a 5lbs Increase

Superset- Max Reps Heavy Russian Kettlebell Swings.

Metcon:

“The Crew”

2K Row for Time

Rest 2:00

1K Row for Time

Rest 2:00

Row 500m

Day 3:

Strength:

Heavy Set of 5 Unbroken Hang Power Cleans

Metcon:

RESPECT THE 6

6 Rounds

10 Hang Power Cleans 95/65

5 Shoulder to Over Head

5 Bag Facing Burpees

10 Sandbag Shoulder to Shoulder Thrusters

Rest 2:00


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