Tuesday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY IAN AND LINDSAY KOHLER!!!
Warm-up
Warm-up (No Measure)
Jump Rope 4xs:
–:20sec ON
–:10sec OFF
*Any jump rope variation.
1 Round:
–8 Sumo Inchworm
–:10 sec deadhang/:10 sec lat active
–8ea Single Leg Raise on the Rig + IR/ER
–20 Glute Bridge
–12 Alt. Deadbug (slow)
1 Round For Quality:
–8ea SL Deadlift BW only
–8 Kip Swings
–4 Kipping Hanging Knee Raises
–4 Kippin hanging straight leg raises
–:20sec ea Bent Knee Side Plank
–:20 sec Hollow Hold
–:20 sec Supernman Hold
Specific Deadlift Warm Up 1x:
–5 Romanian Deadlift
–5 Goodmorning
–5 Shin to Knee
–5 Deadlift
Deadlift Build-Up Sets 1x:
–3 Deadlift @ a light load
–20 Double Under or Single Under
–3 Deadlift @ a moderate load (weight #1)
–20 Double Under or Single Under
–3 Deadlift @ a moderate to heavy load (weight #2)
–20 Double Under or Single Under
–3 Deadlift @ a heavy (weight #3)
–20 Double Under or Single Under
Metcon
Turkey Challenge online qualifier 22.1 (Time)
For time:
2 Rounds of:
15 Deadlift 105/75
6 Toes to bar
Then, complete 60 double unders
2 Rounds of:
12 Deadlift 135/95
9 Toes to bar
Then, complete 60 double unders
2 Rounds of:
9 Deadlift 165/110
12 Toes to bar
Then, complete 60 double unders
2 Rounds of:
6 Deadlift 235/165
15 Toes to bar
Then, complete 60 double unders
2 Rounds of:
3 Deadlift 275/185
18 Toes to bar
Then, complete 60 double unders
Time Cap: 20 min
Stimulus:
Start light on the dead and work up in weight…even thought the weight will be light on the deadlift the first couple rounds you may want to break them up to help pacing . TTB should be done unbroken in the first rounds and will be split up in the last rounds for sure.