SSCMetcon – Tue, Sep 20
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
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 Kipping 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
–10 Double Under or Single Under
–2 TTB
–3 Deadlift @ a moderate load
–20 Double Under or Single Under
–2 TTB
–3 Deadlift @ a moderate to heavy load
Metcon (Time)
For time:
100 Double Unders
50 Deadlifts, 225/155 lbs
50 Toes-to-bars
100 Double Unders
Time Cap: 11min
Stimulus:
:90 -2 min for the double unders. If you don’t have double unders today is a really good day to practice. Break the Deadlift and TTb up early into doable sets.
Accessory
3 rounds for quality of:
10 L/10 R Banded Clamshells
Single Leg Balance + T-Hold, L 20 secs/R 20 secs