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Week 56 - 58 IGY6 Strength and Conditioning

July 29, 2019

 

 

Week 56 - Day 1: 

We apologize for the delay in programming.

 

Strength: 

 

5x5 Back Squat @33x1 Go by feel. If feeling good to great build off of last weeks number. Small gains lead to big Results. 

 

Superset: 

5x 1:00 Max KB or DB Hold 

 

Metcon:

The American Nightmare 

 

25ft OH Walking Lunge

15 SA Thrusters R

25ft. OH Walking Lunge R

15 SA Thrusters L

25ft OH Walking Lunge L

12 SA Thrusters R

25ft OH Walking Lunge R

12 SA Thruster L

25ft SA Thrusters L

9 SA Thrusters R

25ft OH Walking Lunge

9 SA Thruster L

 

Day 2: 

 

Strength: 

5x5 Sumo Deadlift 5x5 @65%-75%

 

Superset:

Double KB 5/Leg X5 Reverse Drop Lunges. Per Working set. 

 

Metcon: 

The Carry Down - Refer to google drive for the tile and workout description. 

 

Day 3: 

 

Warm-Up: 

 

4 Sets

 

5/Side Halo Rotations

10 Double KB Sit-Up

5 Pull-ups or Archer Ring Row

Mobility: 

Theraband- 10 Reps Each

ATYs 

Back Circles

Internal/External Rotations

 

Resistance Band wrist distraction.

 

Strength: 

20:00 Working Window

 

Establish a Heavy Double Strict Press

Establish a Heavy Double Push Press

 

Metcon: 

 

Cinquanrtacinque

 

1-2-3-4-5-6-7-8-9-10

Bear Complex

Brute Force Burpees

 

IGY6 Week 57 - Day 1: 

 

Warm-Up: 

 

5:00 Bike - Last 1:00 Sprint

5:00 Row - Last 1:00 Sprint

 

Strength: 

 

Back Squat - 4x4 @ 75%-80% @33x1

 

Superset:

 

 5x5  Seated Z-Press into KB Sit-ups.

 

Metcon: 

 

Collingwood Underground

 

3 RFT

 

20/18 Cal Row

10 Sandbag Bear Squats

200’ Sandbag Belly Carry AHAP

20 Push-Ups

 

Day 2: 

 

Warm-Up: 

8:00 of Work 

10 Alternating KB Box Step -Ups

5/Arm SL RDL 

5 Rig Toes Touches @3231

 

Strength:

5x5 Sumo - DL Building off of last week’ numbers.

 

Metcon: 

 

The Aerial - We have a tile. 


 

Day 3:

 

Warm-Up: 

 

4 Sets

 

5/Side Halo Rotations

10 Double KB Sit-Up

5 Pull-ups or Archer Ring Rowz

 

Mobility: 

Theraband- 10 Reps Each

ATYs 

Back Circles

Internal/External Rotations

 

Resistance Band wrist distraction.

 

Strength:

 

Strict Press 5x5@ 75%

Push Press 5x5@ 75%

 

Metcon: 

 

Manchester Truck 2

 

15 Thruster @75 lbs

15 Lateral Burpees

10 Thrusters at 95lbs

15 Lateral Burpees

5 Thrusters at 125lbs

15 Later Burpees

 

Week 58 - Day 1: 

 

Warm-Up: 

10:00 Row - Moderate Pace. Breathing should be some what labored.

 

Strength: 

 

Back Squat 4x4 @ 77%-82% @33x1 - Yes we are getting that specific. 

 

Super Set: 

 

4x5 Seated Z-Press into KB Sit-Up.

Metcon: 

“The Wild Thing” - A workout we never wound up doing due to losses in the NYPD. 

 

Day 2:  

 

Warm-Up:

4 Sets

5/Arm Half Kneeling Landmine Presses @3121

5/ Leg Landmine RDL @4141 

10 Banded Good-Mornings

100m Run 

 

Strength:

5x5 Sumo Deadlifts- 80%-85% We are working at a heavier weight for volume. Rest as needed between sets. 

 

Metcon: 

 

St. Florian Fitness

 

4 Rounds

15/12 Cal Row

15 Wall Balls

10 Pull-Ups/ Ring Rows

10 Push-Ups

2:00 Rest

 

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