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Week 54 IGY6 Strength and Conditioning

June 30, 2019

 

 

 

Week 54 - Day 1: 

 

Core-Con: 

10:00 Of Work 

 

6 Kneeling to Standing to Kneeling Reverse Lunges with 2x KB 

10 Alternating Seated DB Arnold Presses

 

Strength: 

 

Heavy Double Back Squat - Benchmark Number. 

 

Metcon: 

 

HI- Rise Roll-Up 

For Time

1000m Row

30 SB Step-Ups

15 Push-Ups

20 SB Step-Ups

20 Push-Ups

10 Sandbag Step-Ups

30 Push-Ups

1000m Row


 

Day 2: 

 

Warm-Up: 

5 Rounds 

100 Run

10 Heavy Russian KBS 

:30 Active Bar Hang

 

Strength: 

 

Sumo DL 5X5 @60% of  Heaviest recorded deadlift. 

 

Superset: 

 

Double KB 5/Leg X5 Reverse Drop Lunges

 

Metcon: 

 

Thin Line Fitness Standard

 

Tabata 1

Air Squats

Box Jumps

 

Tabata 2

Bag Slams

Sit-Ups

 

Tabata 3

Push-Ups

Reverse Lunges

 

Tabata 4

Sandbag Swings

Sandbag Deadlifts

 

Day 3: 

 

Core-Con: 

4 Sets for Quality

6/arm Alternating Seated Arnold Press off of Box @30x0

10 Rig Toe Touches

6/Arm Rope Rows @30x0

 

Strength: 

 

 Every :90 For 6 Rounds - 3 Hang Power Snatches- Aiming to increase through all sets. At minimum last set heavier than last week’. 

 

Metcon: 

 

“The Drag Rescue”

For Time

30 Sandbag Step-Ups

30m Reverse Sled Drags

500m Row

20 Sandbag Step-Ups

30m Reverse Sled Drag

500m Row

10 Sandbag Step-Ups

30m Reverse Sled Drag

500 Row

 

Weights- 185/135 RX

 

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