SSCMetcon – Sat, Dec 3
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
2RDS
5 med-ball deadlifts
5 single arm plank to down dog (right)
5 air squats
5 single arm plank to down dog (left)
5 med-ball front squats
5 up-downs
5 med-ball push presses to target
2RDS
:30 foam roll IT band/side
:30 foam roll quads/side
THEN;
5 Deadlift
5 Deadlift Shrug
5 Deadlift High Pull
3 “Lazy” Push Ups
3 Strict Lower Push Ups
20 Alt. Pike Shoulder Taps
3 Muscle Cleans
3 Front Squats
3 Tall Squat Clean
3x :15 Handstand Hold + 1 HSPU Negative (come off the wall and rest in between)
2 Squat Cleans, pausing in ea position
2 Squat Cleans, moving slow to down then exploding
2 Squat Cleans
Metcon
A play on Holleyman,
AMRAP 30 with a partner:
10 wall-ball shots (14/20 lb)
6 handstand push-ups
2 squat cleans (155/225 lb)
**Alternating full rounds , you go- I go
Get upside down today; pike push ups and hand stand holds are a great modification for HSPU.