Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Bike/Ski Erg 2xs:

–:30sec Easy

–:10sec Hard

1x:

–10 Bootstrapper

–10 Childs Pose Straight Arm Lift

–:20 Sec DeadHang

–:30 Hollow Body Plank Hold

–:20sec ea. Bent Knee Side Plank

Bike/Ski Erg 2xs:

–:30sec Easy

–:10sec Hard

1x:

–10 Air Squats

–7ea DB Press +

–:10 Sec Lat Active + 10 Lat Pull-ups

–:30 Hollow Body alt shoulder taps

–:20sec ea. Bent Knee Side Plank + Rotation

Specific Barbell Warm Up 1x:

–5 Strict Press w/ 5 sec decent

–5 Dip w/ pause at bottom

–5 Dip no pause (barbell comes off shoulders slightly)

–3 Push Press (reset at shoulders)

–3 Push Press (rebound at shoulders)

Strict Pull/Wall Ball Specific Warm-Up 1x:

–5 Rings Rows w/ 5 sec decent

–5 Wall Ball to a low target

–3 Jumping Pull-ups w/ 5 sec decent

–5 Wall Ball to a medium target

–1 Strict Pull-up

–5 Wall Ball to a high target (workout target)

Metcon

Metcon (Weight)

Every 4 mins for 20 mins do:

5 Push Press, 70% 1RM

3 Strict Ring Muscle-ups/7 Strict Pull-ups

15 Wall Balls, 14/10 lbs, 11/10 ft
Stimulus:

Each movement today should be challenging but able to be completed unbroken. Choose a hard pulling motion with no kipping – you can even add weight to the strict mu if that sounds like a good challenge. Everyone will go with a lighter wall ball today and throw to a higher target – again these should be unbroken. We are looking for a 1:1 work to rest ratio today so you need to finish in 2 min.

Accessory

Warm-up (No Measure)

Shoulder Accessory/ Foam Roll 2xs:

–1min Foam Roll Mid/ Upper Back

–10 Prone Snow Angel

–1min each Side Foam Roll Lats

–10 Childs Pose Lat Marches