SSCMetcon – Mon, Oct 17
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
1 Round For Quality:
–1-minute Row/Ski
–5 ea Childs pose w/ straight arm lift
–5 ea plank to downdog + pigeon
–8ea Single Arm Dumbbell Deadlift
–8ea Single Arm Half Kneeling Dumbbell Press
1 Round For Quality:
–1-minute Row/Ski
–5 ea moose antlers
–5 ea plank to downdog + groiner
–8ea Single Arm Dumbbell Deadlift
–8ea Single Arm Split Squat Dumbbell Press
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Muscle Clean
–5ea Elbow Rotations
–5 Front Squat
–5 Strict Press
Specific Front Rack Lunge Warm Up 1x:
–Establish Front Rack Position
–6 Alt front Rack Lunges
Shoulder to Overhead Specific Warm Up 1x:
–5 Push Press
–5 Push Jerk
Metcon (No Measure)
6 rounds for time of:
6 Alternating Front Rack Lunges, 135/95 lbs
6 Shoulder-to-Overheads, 135/95 lbs
12 Row Calories
Time Cap: 12 mins
Stimulus:
Looking to go unbroken on front rack lunges and the push jerk – trying to not put the bar down between movements. Row shouldn’t take longer then :45-1:00.
Accessory
3 rounds for quality of:
5 WY Negatives
10 Scap Pull-ups
Bottoms-up Kettlebell Carry, pick load, 50 ft