Friday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Warm Up 1x:
3min bike/erg
AMRAP 7minutes:
–8 Reach to the Sky Touch your toes
–8 Alternating Lateral Lunge
–:20sec Deep Squat Hold
–:20sec Overhead Hold
–8 ea Single-Arm “”Z”” Press
General Dumbbell Warm Up 1x:
–6 Dumbbell Deadlifts
–6 Dual Dumbbell Bent Over Row
–6 Dumbbell Hang Power Cleans
Specific Hang Squat Clean 1x:
–5 Dumbbell Hang Squat Cleans
General & Specific Handstand Push Up Warm Up 1x:
–6 Z-Press
–4-6 Pike Handstand Push Up w/ hands on Dumbbells
–3 Handstand Push Ups
–3 Handstand Push Ups w/ hands on Dumbbells
Movement Prep/Workout Prime 1x: (optional)
–4 Dumbbell Hang Squat Cleans @ workout weight
–4 Handstand Push Ups or variation of
Metcon
Nick (Time)
12 Rounds for time of:
10 DB Hang Squat Cleans
6 Handstand Push-ups on dumbbells
In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006
To learn more about Nick click here
Weight: 45/35 lbs
Time Cap: 20min
U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.
Stimulus:
Hang squats cleans should be done in 1 to 2 sets -same with hspu. Scale for hspu today will be either regular hspu or z press
Accessory
Warm-up (No Measure)
3 rounds for quality of:
20 Banded Face Pulls
40 Tiger Walks
10 Forearm Plank Seesaws