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IGY6 Strength and Conditioning: Week 52

June 17, 2019

 

 

Day 1:

 

Warm-Up: Sandbag Bring Sally Up!

 

Core-Con:

5 Rounds For Quality

10/ Arm ½ Kneeling Bottom Up Kettlebell Presses Increasing

15 Strict Toes to Bar/ Rig Toe Touches

20 DB Box Step Overs

 

 

Metcon:

New York City: I Got Your 6 -Anniversary Workout

NEW BLOOD RISING

20:00 AMRAP With a Vest if Possible:

100m Run

20 Box Step Overs

10 Strict Pull-Ups

10 Bar Facing Burpees

 

Day 2:

 

Warm-Up:

5 Rounds

 

5 KB RDL

10 Russian KB

:30 KB Deadbug

10 Russian KB

5 KB RDL

 

Strength:

5x5 Sumo Deadift - Starting at Body Weight and Increasing to a heavy 5 for the day. Generous but safe builds

5x5 KB Seated Z Presses- AHAP

 

Metcon:

You are Never Alone: CALABRESE

37 Rounds for Time

1 Clean SB Clean

1 Front Squat

1 Back Squat

1 Clean

10 Cal AAB SPRINT

 

Day 3:

 

Warm-Up:

3 Rounds

10 Archer Ring Rows Alternating

10/Leg Step-Ups

1:00 Row ( Remember your 10x250m Row Splits)

 

Core-Con:

5 Rounds for Quality:

10 2x KB Sit-Ups

10/ Leg 2x KB Front Rack Drop Lunges

:20 Bar Hang

 

Strength:

 

15:00 To Work Toward a Heavy Triple Hang Power Snatch - Bench Mark Number

 

Metcon:

 

You Are Never Alone: Deputy Chief Silks

75 Power Snatches For Time at 75lbs/55lbs

EMOM - 5 Burpee Box Jumps

 

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