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IGY6 Week 47 Day - 1:
Warm-Up:
4 Rounds
:30 Bar Hang
50 Singles/ Double Unders
10 Jump Lunges
10 Dynamic Straddles
:30 Squat Hold
Strength:
Back Squat Establish Heavy set of 3 Back Squats
Then take 50% of Establish Weight - 1 Set for Max Reps
Metcon:
“The Floor Above”
Every Minute on the Minute Until Failure
1 Bag Slam + 1 Lateral Burpee
Increasing 1 Rep per movement per round.
Day 2:
Warm-Up:
3 Rounds for Quality
10/ Arm Half Kneeling DB Press 35/25
10 Plank to Push-Ups
:30 Hollow Hold
10 Barbell Good Mornings
10 Barbell Romanian Deadlifts
Strength:
20:00
5x3 at 80% Sumo Deadlift
Superset:
Max Reps Pull-Ups/ Ring Rows- If you have less than 5 strict pull-ups. Give us every rep you have then burn out on the
Superset:
Max Effort Pull-ups. If less than 5 strict pull-ups give us what you have and then burn out on ring rows.
Metcon:
“Death By Brute Force”
Until Failure
1 Sandbag Power Clean
1 Sandbag Push Press
1 Front Squat
1 Back Squat
Day 3:
Warm-Up:
2 Rounds:
200m run
:30 hollow hangs (bar hangs)
100m run
10 wall balls
A.Mobility - Theraband and Hip Openers + Posterior Chain Activation
(ATYs, Wrist distraction, Ankle dorsiflexion, Scorpions, Prone Angels, Leg inversions)
B.Burgener Warm-Up
+
Press Progressions
Strength:
20:00
Heavy Clean and Jerk - Push and Test yourself
Metcon: “The Trailblazer”
10:00 AMRAP
(reps increasing)
2-4-6-8-10…..
Push - Up and Pull Through
Shoulder Squats
28cal Row in between each round.
Day 1:
Warm-Up:
8:00
10 Sit-Ups
:30 Plank
:30 SIde Plank/ SIde
10 Russian KBS
Mobiltity- McAleers Choice
Strength:
Back Squat- 5x5 Back Squat by feel. @33x1 Focus on Temp
Superset- Max Reps Rig Toes Touches- You stop or if feet touch the ground, the set ends.
Metcon:
THE IGY6th ALARM 6:00 AMRAP - Sandbag Bear Complexes + Burpee over Bags. 1 Complex + 2 Bag Facing Burpees, 2/4,3/8 And so on.
Day 2:
Warm-Up:
3 Rounds
100m Run
10/ Arm - Single Arm Ring Rows
:30 Active Bar Hang/ Ring Hang
10 Landmine Press @22x2/ Arm
Mobility-
10/side PVC Around the World
10/Arm PVC Posterior Tricep/Shoulder Stretch
10 ATYs
10/arm Internal & External Rotations
Strength:
20:00
Heavy Double Push Press
Metcon:
“The Role Call”
4 Rounds for Time:
50 ft Back Rack Lunges
25 Back Squat Squats
10 Brute Force Burpees
1:00 Rest
Day 3:
Strength
20:00 To establish a baseline weight. 3 Position Power Snatch
High Hang + Hang (Above the Knee) + Power Snatch
Metcon:
Squad 252 Retest.
21-18-15-12-9-6-3
Plate Ground to Overhead
Burpees to Plate
Box Jump Overs