SSCMetcon – Mon, Dec 5
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
1 set:
1 minbike/ski erg
:20 sec deadhang
10 single-leg DB deadlifts/leg (focus on keeping the chest up)
10 sit-ups
1 set:
1 minbike/ski erg
:20 sec lat active
10 DB deadlift + shrug (focus on the setup)
10 v-ups
1 set:
1 minbike/ski erg
10 Lat Pull-ups into 5 mini kip swings
10 DB power cleans (focus on hip extension)
2 sets: 2 kip swings + 2 knees above hips
2 sets: 2 kip swings + 2 knees to armpits
2 sets: 2 kip swings + 2 knees-to-armpits + 1 toe-to-bar
2 sets: 1 knee raise + 1 toe-to-bar + 1 knee raise
**focus is aggressively pulling heels behind you to get into next swing
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
15 toes-to-bars
10 DB power cleans (50/35lb)
30/21 C Bike
Stimulus:
Complete 4-6 rounds
Finish toes-to-bar in 3 sets or less.
Complete the DB power cleans in large or unbroken sets. DB Power Cleans will come from the ground.
Complete the bike in 2:30 or less.
Accessory Work
3 sets:
:20bike sprint for calories
– Rest 2:00 between sets.
Cooldown
STRETCHING | 5:00
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)