Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Ski Erg, Bike or Rower 2-3xs:

–:45sec Easy

–:15sec Hard

2 Rounds:

–60 Single Unders

–5 Inchworm + Push Up

–10 Scap Push Up

–15 Band Pull Aparts

–50ft per side Single Arm Overhead Carry

Push Press Teaching Progression 1x:

–5 Torso Dip w/ pause

–5 Torso Dip no pause

–5 Torso Dip w/ speed

–5 Push Press

Double Under Practice/ Specific Warm-Up 4xs:

–:20sec Double, Single, Double or attempts

–:10sec Rest

Push Press Build-Up Sets 1x:

–Allow your athletes 3 minutes to build to their working weight for the day.

Workout Prime/ Movement Prep 1x:

–:30sec Ski Erg @ workout pace

–5 Push Press @ workout weight

–20-30 Double Unders or Single Unders

Metcon

Metcon (Time)

4 rounds for time of:

21/17 Ski Erg Calories

15 Push Press, 115/75 lbs

72 Double Unders

Time Cap: 15 min
Stimulus:

90sec -2 min on the ski erg. Unbroken on the push press if possible but 2 sets is ok also. 1-1:30 for du.

Accessory

Warm-up (No Measure)

4 rounds for quality of:

7 Strict Toes-to-Bar

14 Russian Twists

Banded Plank Hold, 21 secs

Russian Twists- over and back = 1 rep