Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Happy Birthday Daniel!!!

Metcon

Warm-up (No Measure)

1 Round:

–:30 sec foam roll calf

–5 ea 2 position rig calf stretch

–20 Plate Skier Jumps

— Inchworm + 3 Scap Pushup + 3 Plank to Downdog x 3

–10 Banded Floor Press (no weight)

–:5sec Top of Ring Support + Pause at bottom x 3

–:30 sec foam roll calf

–5 ea 2 position rig calf stretch

–20 Plate Skier Jumps

2 rounds:

–8 ea Banded Dynamic Distraction

–5 ea SA DB Reverse Grip Press

–5 ea SA DB Banded Floor Press

–5 Jump to support slow down

Push Jerk Teaching Progression 1x:

–5 Jump & Land

–5 Jump & Land w/ Hands

–5 Jump, Punch & Land

–5 Push Jerk

Movement Specific Warmup 3 rounds working up in weight and ROM:

–3 Push Jerk

–3 Box/Banded/RIng dips

–3 Bench Press

Warm-up

Metcon (Time)

For time:

30 Shoulder-to-Overheads, 205/145 lbs

20 Strict Ring Dips

10 Bench Press, 205/145 lbs

Every time you break complete:

Run, 200 m

Time Cap: 20min
Stimulus:

Heavy, long, higher skill day!!!

You want to choose a weight that is challenging for you today. You will want to get shoulder to overhead done in 3-4 sets, ring dips and bench in 2-3 sets. Do not choose a weight that you can crusie thru unbroken or you will miss the stimulus of the workout. You will run a 200 everytime you break and in between each movement. If you don’t want to go heavy (WHICH IS OK) you will still break movements up into sets of 10 for overhead and dips and sets of 5 for bench. Gotta get those runs in