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Week 55 - IGY6 Strength and Conditioning

July 9, 2019

 

 

 

NYC IGY6 Week 55 - Day 1: 

 

Warm-Up: 

3 Rounds 

5 Goblet Squats with a :05 Pause in the bottom.

10 Dynamic Straddle Stretches

5/Leg Non alternating Box Step-Ups

 

Mobilty: 

1:00/ Side Pigeon 

:30/ Side Worlds Greatest Stretch

1:00 Frog Pose

:30/ Side Static Scorpion Pose. 

 

Strength: 

 

Back Squat 5x5 @33x1 No more than 70% of Heaviest Recorded squat. If no weight recorded start at 75% of bodyweight and go by feel.

 

Superset: 

For each working set 1:00 Double KB or Farmers Carry Hold. 70lbs/50lbs DB or 70lbs/53lbs KB

 

  • If 1 minute is not achieved record time held. Do not exceed 1 minute. 

 

Metcon: 

 

50-40-30-20-10 

Air Squats 

100m Sandbag Burden Run between sets. 

Workout finishes with the burden run. 

15:00 Time Cap 

 

Day 2: 

 

Warm-Up: 

5:00 Rowing 

5:00 Bike 

 

Mobility: 

Dynamic gym length movements. 

 

“Brooklyn Takes Canada”

50-40-30-20-10

Air Squats

100m Burden Run in Between sets.

 

Finish with the Run.

 

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