Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 Rounds:

–:90sec Bike/Ski Erg

–5 Inchworm + Push Up

–15 Band Pull Aparts

–5ea Single Arm KB Swing

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

Push Press Teaching Progression 1x:

–5 Torso Dip w/ pause

–5 Torso Dip no pause

–5 Torso Dip w/ speed

–5 Push Press

Russian Kettlebell Swing Specific Warm Up 1x:

–6-8 Russian Kettlebell Swing @ a light load

Metcon

Metcon (Weight)

7 rounds for time of:

5 Push Press, building

15 Russian Kettlebell Swings, 70/53 lbs

Rest 2 mins

Time Cap: 25min
Stimulus:

We are going to build up to a heavy set of 5 today in our metcon. The Russian Kbs should be heavy and done unbroken each round