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IGY6 Fitness Strength and Conditioning Week 49

May 25, 2019

 

 

IGY6 Week 49 - Day 1:

 

Warm-Up:

 

4 Rounds

 

:30 Hollow Hold Bar Hang

:30 Deadbug

:30 Side Plank R

:30 Side Plank L

10/ Arm Single Arm Ring Row

10/Leg Farmers Hod Split Squats

 

Strength:

 

Back Squat 5 x 5 @3331 By Feel but Push yourself. Your Partner Counts for you.

 

Core-Con:

Tabata: Rig Toe Touches

 

Metcon:

 

Thin White Line

5 Rounds

15/12 Cal Buke

10 Single Arm SB Deadlift R

10 Single Arm SB Deadlifts L

50’ SB Suit Case Carry Left

50’ SB Suit Case Carry Right

100m Run

 

Day 2:

 

Warm-Up:

5 Rounds

 

100m Run

10/ Leg Box Step Up and Down

10 Push-ups w/ :05 Hold at Top

10/ Arm Rope Row

 

Conditioning:

 

250m x 10 Rest 1:00 Between Rounds

 

Metcon:

 

The Paramedic

4 Rounds

8 Sandbag Shoulder to Shoulder Thrusters

40 Double Unders/ 80 Single Unders

5 Wall Walks

 

2:00 Rest

 

30 Box Jumps for Time.

 

Day 3:

 

Warm-up:

8:00 Rowing

  • The JOBES (check out youtube, excellent mobility piece for Snatch preparation.)

 

Strength

 

EMOM  for 10 Minute

3 Position Power Snatch Increasing

 

Metcon:

 

“The Best, The Elite”

 

4 Rounds

 

3:00 On/ 3:00 Off

 

5 Burpees

10 Lateral Hops

5 Burpees

5 Bear Hug Squats

 

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