Our Recent Posts

Tags

No tags yet.

IGY6 Fitness Strength and Conditioning Week 49


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