Thursday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 Round:
–:90 sec Bike/Ski
–5ea Kneeling Shoulder Taps
–5ea Scorpion
–10 ea Bent Knee Side Plank + Rotation
–15 ea Supra Front Raises
–:15sec Reverse Grip Hang
1 Round:
–:90 sec Bike/Ski
–5 Plank to Pike
–5 Ring Rows w/ 3 sec pause
–10 ea Bent Knee Side Plank + Rotation
–15 ea Supra Front Raises
–:15sec Reverse Grip Hang
Rope Climb Progression 1-2xs:
–1 :03sec Rope Hang
–3 Hang & Lock
–2 Hang, Lock & 1-2 Pulls
–1 Lay to Stand Rope Climb
–1 Rope Climb
Push Press Teaching Progression 1x:
–5 Torso Dip w/ pause
–5 Torso Dip no pause
–5 Torso Dip w/ speed
–5 Push Press
Push Press Build Up Sets 1x:
–Allow your athletes 3-5 minutes to establish their working weight in the push press
Metcon
Metcon (Time)
For time:
10 Push Press, 165/115 lbs
5 Rope Climbs 15′
8 Push Press, 165/115 lbs
4 Rope Climbs 15′
6 Push Press, 165/115 lbs
3 Rope Climbs 15′
4 Push Press, 165/115 lbs
2 Rope Climbs 15′
2 Push Press, 165/115 lbs
1 Rope Climb 15′
Time Cap: 10 min
Stimulus:
Push press is heavy today – you will be breaking these up at the beginning and going unbroken in the last rounds. We will take this barbell from the rack today.
Sub for rope climbs is either a seated rope climb or a strict pull-up + a strict Knee to elbow x 2 for each rope climb
Accessory
Warm-up (No Measure)
3 rounds for quality of:
Chin Over Bar Hold, 20 secs
Headstand Hold, 20 secs
Ring Support Hold, 20 secs
Handstand Hold, 20 secs
Rest as needed between sets