Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 rounds:

–:45sec Row/Bike/Ski Erg

–10ea Bent Knee Side Plank + Hinge

–10 Bootstrapper

–6ea Reverse Lunge

2 rounds:

–:45sec Row/Bike/Ski Erg

–1/4 Turkish Sit-up + 5 Screwdrivers x 3

–20 Plank Shoulder Taps w/ a :01sec pause at the top of each rep

–10 Scap Pull Up

–6 Kipping Ring Rows

Thruster Specific Warm-Up 1x:

–5 Front Squat

–5 Push Press

–5 Thrusters (on coach’s call)

Pull Specific Warm Up 1x:

–6 Kip Swings

–-3 Kip Swing + 1 Pull Ups

–1-3 Strict Pull Ups or 3 Seated Pull Up

–1-2 Bar Muscle Up or 1-2 Jumping Bar Muscle Up

Thruster Build Up Sets 1x:

–Allow your athletes 3-5 minutes to build to their final working weight in the Thruster.

Metcon

Metcon (Time)

0:00-10:00

Jackie

For time:

Row, 1000 m

50 Thrusters, 45/35 lbs

30 Pull-ups

10:00-20:00

FT: Rows, Thrusters and Strict Pull-ups

For time:

Row, 750 m

35 Thrusters, 95/65 lbs

20 Strict Pull-ups

20:00-30:00

FT: Rows, Thrusters and Bar Muscle-ups

For time:

Row, 500 m

20 Thrusters, 135/95 lbs

10 Bar Muscle-ups
Stimulus:

We are looking for some built in rest today so we are trying to finish each section in around 8 min. Weights on the thrusters should increase each round and pulling movement should get harder with each round.