SSCMetcon – Tue, Feb 14
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Bike/Ski 3 min
lacrosse ball work
3 rds:
20 single unders- progressing
:20 Hollow Hold – progressing
8ea Plate Halos – *progressing
:20 Plate overhead hold- *progressing
(*kneeling, half kneeling, standing)
Barbell Warmup:
3 strict press + 3 sec hold old + 3 sec decent on each rep (reset between reps)
3 push press + 3 sec hold old + 3 sec decent on each rep(reset between reps)
3 push press + 3 sec hold old on the last rep (rebounding reps)
Metcon (Time)
6 rounds for time:
3 Push Press + 5 sec hold x 4 (95/65)
60 double-unders
9/7 cal Bike
Rest 2:00
Stimulus:
So you do 3 push press then hold the barbell in the overhead position for 5 sec – do this 4x. This will total 12 push press. Thisdoes not have to be unbroken but no more than 2 sets. Focus on being nice and stacked in the overhead position. Then you will move onto your double unders.
We are looking for a 1:1 work to rest ration today. We will take fastest and slowest rd
Accessory
3-4 RDS for Quality:
12 Landmine Rotations
12 Walking DB RDL
12 DB Hanging Knee Raises