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IGY6 Fitness Weeks 47 & 48


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