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Week 56 - 58 IGY6 Strength and Conditioning


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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