Week 54 IGY6 Strength and Conditioning

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