Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–:90sec Bike/Ski Erg

–12 Alternating Lunge

–10 Up/Downs

–:15sec Dead Hang

–5ea Single Leg Pike Compression

1 Round:

–:90sec Bike/Ski Erg

–12 Alternating Plate Lunge

–10 Plate Swing

–5 Burpee Jump Onto Plate

–8 Scap Pull Up

–10 Pike Compression

Pull Up/ Toes to Bar Specific Warm Up 1x:

–:15sec Hollow Hold

–:15sec Arch Hold

–8 Kip Swing

–3 Kip Swing + 1 Pull Up or Jumping Pull Up

–:15sec Hollow Hold

–:15sec Arch Hold

–3 Kip Swing + 1 Kipping Knee Raise

–2-3 Kipping Pull Ups + 2-3 Toes to Bar

Specific Barbell Warm Up 1x:

–10 Alternating Front Rack Elbow Rotations

–5 Front Squats

–10 Alternating Front Rack Lunges

Specific Dumbbell Snatch Warm Up 1x:

–6 Alternating Dumbbell Snatch (resetting each rep)

–6 Alternating Dumbbell Snatch

Front Rack Lunge Build Up Sets 1x:

–6 Alternating Lunges @ a light weight

–4 Alternating Lunges @ a heavy weight

Metcon

Metcon (Time)

5 rounds for time of:

10 Alternating Front Rack Lunges, 155/105 lbs

15 Pull-ups

10 Alt Dumbbell Snatches, 70/50 lbs

15 Toes-to-bars

Time Cap: 20 min
Stimulus:

The volume of the gymnastics will add up fast. Break these sets up early. Lunges and snatch should be heavy. Aim to finish each round in 3-4 min to finish under the time cap.