Monday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Plate Warm Up 1x:
–:30sec Plyo Skier
–:30 sec each Bent Knee Side Plank Hold
–:30 sec Floating Bear Hold (:15 ea)
–:30sec Plate Rotations (front rotations)
–:30sec Plate Good Mornings (hold plate in the front)
–:30sec Alternating Plate Lunge (hold plate in the front)
–:30sec Up/Down to Plate
Toes to Bar Warm Up 1x:
–:15sec Reverse Grip Hang
–10 Scap Pull Up
–8 Kip Swing
Plate Warm Up 1x:
–:30sec Toe Taps
–:30 sec each Bent Knee Side Plank Hold
–:30 sec Floating Bear Hold (:15 ea)
–:30sec Plate Rotations (plate overhead)
–:30sec Plate Good Mornings (hold plate in the front)
–:30sec Alternating Plate Lunge (hold plate in the front)
–:30sec Burpee to Plate
Toes to Bar Warm Up 1x:
–:15sec Reverse Grip Hang
–3 Kip Swing + 3 Kipping Knee Raise
–6 Kipping Straight Leg Raises
Deadlift/Box Jump/Pushup Teaching Progression 1x:
–Establish Set Position
–5 Shin to Knee Deadlift
–5 Above the Knee to Hip Extension Deadlift
–5 Deadlift
–6 Box Step Up
–3 Box Jump (step down)
–6 Knee Push Ups
–4 Push Ups
Metcon
Metcon (Time)
2 rounds for time of:
20 Box Jumps, 24/20 in
3 Deadlifts, 265/185 lbs
50 Walking Lunges
3 Deadlifts, 265/185 lbs
30 Toes-to-bars
3 Deadlifts, 265/185 lbs
40 Push-ups
3 Deadlifts, 265/185 lbs
Time Cap: 15 mins
Stimulus:
Deadlift is moderate today – they should be done unbroken or fast singles. Break ttb up into doable sets early on.