Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

200 Meter Run/bike

1 Round:

–8 Progressive Bootstrapper

–8 Air Squat

–:20sec Passive Deep Squat Hold

–:15 sec deadhang

–:15 sec lat active

–15 lat pullups

–5 Barbell Deadlift to knee

–5 Hang Shrug

–5 Hang High Pulll

–5 Hang Muscle + 2 elbow punches

200 Meter Run/bike

1 Round:

–8 Progressive Bootstrapper w/plate

–8 Plate Squat + Press Away

–:20sec Active Deep Squat Hold w/plate

–5 Mini Kip Swings

–5 Big Kip Swings

–5 Hip pop with hand release

–3 Kipping Pull-ups

–5 Tall Clean Drops + Front Squat

–3 High Hang Squat Clean

–3 Hang Squat Clean

Weightlifting

Hang Squat Clean

Hang Squat Clean 1×1

12 min to find a heavy single for the day and use as a primer for the front squat.

Metcon

Metcon (Time)

3 rounds for time of:

Run, 400 m

7 Front Squats, 225/155 lbs

21 Pull-ups

Time Cap: 14 mins
Stimulus:

Front squats will come from the floor and should be a challenging set, possibly even breaking it up into 2 sets. Pull-ups should be broken up into small doable sets from the beginning.