Monday 12/26/2022
Steamboat Strength and Conditioning – SSCMetcon
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Warm-up
Warmup with a light KB (16/12/8kg)
KB presses (each arm)
KB deadlifts
100m KB carry in front rack position, 50m each arm
KB halos
KB windmills
100m KB carry in overhead position, 50m each arm
KB pass throughs
KB up and overs
100m KB single arm farmers carry, 50m each arm
KB bent over row (each arm)
KB goblet squat
Workout Prep
Review KB movements
Perform as:
Deadlift—Shrug—High Pull—SDHP
Squat
Prep for workout
Perform:
8 kipping swings + 4 pull-ups
4 SDHP + 4 goblet squats
4 pull-ups + 4 chest-to-bar pull-ups
4 SDHP + 4 goblet squats
Level 1 (AMRAP – Reps)
Tabata
Chest-to-bar pull-ups
KB goblet squats
KB sumo deadlift high pulls (53/35lb)
Level 2 (AMRAP – Reps)
Tabata
Pull-ups
KB goblet squats
KB sumo deadlift high pulls (44/26lb)
Level 3 (AMRAP – Reps)
Tabata
Banded pull-ups
KB goblet squats
KB sumo deadlift high pulls (35/18lb)
Level 4 (AMRAP – Reps)
Tabata
Jumping pull-ups
KB goblet squats
KB sumo deadlift high pulls (26/13lb)
Recovery
Accessory work
20-25 hip extensions
15 side plank dips (each side)
2-3 rounds for quality