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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