Friday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
3xs :20sec in each position:
–3-Way Hip Stretch
1 Round:
–200 Meter Run
–5ea Reverse Lunge to Opposite Heel Touch
–5ea Single Leg Pike Compression
–8 Plate Squat + Push Away
–:15sec Deep Squat Hold w/ Plate
1 Round:
–200 Meter Run
–5ea Samson Lunge
–10 Pike Compression
–8 Plate Squat + Push Away
–:15sec Deep Squat Hold w/ Plate
Toes To Bar Teaching Progression 1x:
–8 Kip Swing
–2 Kip Swing + 3 Kipping Knee Raise
–2 Kip Swing + 3 Knees to Elbow
–3 Toes to Bar
General Dumbbell Warm Up 1x:
–4 Dumbbell Deadlifts
–4 Dumbbell Hang Power Cleans
–4 Dumbbell Squats
–4 Dumbbell Push Press
Dumbbell Thruster Specific Warm Up 1x:
–5 Dumbbell Thruster
Dumbbell Walking Lunge Specific Warm Up 1x:
–6 Alternating Dumbbell Lunge
Workout Prime/ Movement Prep 1x:
–3 Toes to Bar
–3 Dumbbell Thruster @ workout weight
–3 Dumbbell Lunges @ workout weight
Metcon
DG (AMRAP – Rounds and Reps)
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Women RX: 25# db’s
Stimulus:
Shooting for 5+ rounds which means each round should take 2 min or less. Grip will be an issue so break up ttb if needed. Thrusters and lunges should be done unbroken.
Accessory
Warm-up (No Measure)
3 rounds for quality of:
Banded Lateral Walk, L 50 ft/R 50 ft
Arms Overhead Hip Hinge Hold, 20 secs
50 Seated Banded Leg Curls
10 Plate External Rotations, pick load
2-3 rounds.