Monday

Steamboat Strength and Conditioning – SSCMetcon

Week 1; PU and HSPU Open Prep

4×5 perfect reps, rest as needed between sets

Pull-Up Mods/Progression;
-Ring Rows
-Kipping Ring Rows + Big Kip Swings (do both)
-Jumping Kipping Pull Ups
-Pull Ups
-C2B

HSPU Mods/Progression;
-Seated DB Z-press
-Pike HSPU + :10 HS Holds (do both)
-Box HSPU + :10 HS Holds (do both)
-HSPU Negatives
-HSPU
-Strict HSPU

Warm-up

Warm-up (No Measure)

2 min bike/ski erg

2 Rounds:

–:15sec Jumping Jacks

–:15sec Ostrich Walk

–:15sec No Push Up Burpee

–:15sec Arm Circles (big & small, forward & backward)

2 Rounds:

— 10 ea Bent Knee Side Plank +Hinge

–12 Air Squat

–1/4 Turkish Sit-up + 3 Screwdrivers ea x 3

–:20sec Plank Ups

Wall Ball Specific Warm Up 1x:

–6 Medball Squats

–6 Medball Push Press (to target)

–6 Wall Balls

Deadlift Warm Up 1x:

–10 Romanian Deadlift

–10 Barbell Good Morning

–3 Shin to Knee

–3 Shin to Hip (Full-Extension)

–3 Hip to Above the Knee

–3 Hip to Shin

Bar Facing Burpee Specific Warm Up/ Deadlift Build Up Sets 1x:

–3 Deadlift @ a light load

–3 Burpees

–3 Deadlift @ a moderate to light load

–3 Bar Facing Burpees

–3 Deadlift @ workout weight

Metcon

Metcon (Time)

For time:

20 Deadlifts, 225/155 lbs

30 Bar Facing Burpees

40 Wall Balls, 20/14 lbs

30/24 Ski Erg

— Rest 2 mins —

40 Wall Balls, 20/14 lbs

20 Deadlifts, 225/155 lbs

30/24 Ski Erg

30 Bar Facing Burpees

— Rest 2 mins —

30/24 Ski Erg

40 Wall Balls, 20/14 lbs

30 Bar Facing Burpees

20 Deadlifts, 225/155 lbs

Time Cap: 31 min
Stimulus:

Long workout for the week – each section should take no more then 9 min so adjust load and reps to make that happen. Use that first round to gauge the second 2 – make changes if needed. Deadlift should be moderate weight all movements should be done in 1-3 sets.