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IGY6 Fitness: Strength and Conditioning Week 51

June 9, 2019

 

 

 

 

IGY6 Week 50 - Day 1:

 

Warm-Up:

3 Rounds of “Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

 

Core-Con:

Tabata KB Deadbugs

 

Strength:

18:00 Back Squat - Set of 5 for the Day  @3331 - AHAP for the Day- Push Yourself.

 

Metcon:

 

IGY6 FST - The Truck

 

3 Rounds

 

1:00 Maul To Tire Hits

1:00 Box Step-Up w/ Sandbags

1:00 Farmers Hold Lunges

1:00 DB Snatches 50/35

1:00 Sit-Ups

1:00 Rest

 

Day 2:

 

Warm-Up:

5:00 Row

5:00 Bike

100m Run

 

Core Con:

1:00 On / 1:00 Off For 6 Rounds Plank Holds

 

Strength:

 

Sumo- Deadlift Heavy Triple By Feel

 

 

 

Metcon:

Motivation Alley

8:00 AMRAP

 

10 Ring Push-Ups

50’ Sandbag Drag

100m Run

 

Day 3:

 

Warm-Up:

 

8:00 Flow

10 Heavy Russian KBS

5/arm Over Head KB Lunge

10 Box Jump Step-Downs

 

Core Con:

Double Tabata Alternating Planks.

 

Strength:

 

3 Position Snatch 15:00 To a Challenging Set- Last Week before we focus On Hang movements from above the knee. Explosiveness from the hip should not be alien to anyone.

 

Metcon:

OPERATION NEPTUNE

Without Dropping the Bag

5 Rounds

 

12-9-6

Sandbag Deadlift

Sandbag Hang Clean

Sandbag Front Squat

 

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