Friday 05/12/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

30 singles – big toe touching – squeeze the butt – practice turning the butt on and off

30 lofty singles – with full toe point and again practicing squeezing the butt

:30 Bent Knee Hollow Hold

10 single leg raise on the rig w/rotation

10 ea db ir/er

banded standing lunge stretch – hip flexor – 3 positions (side bend, side bend rotate, rotate reach)

15 ea jump in split stance – helps keeping toes pointed

5ea single leg x5

:30 progressing hollow hold

10 alt v-ups

10 ea single arm db floor press

banded standing lunge

10 double under

:10 deadhang + :10 lat active + 10 lat pull-ups

5 kip swings + 3 kipping hanging knee raise

3 kip swings + 3 knees to armpits

1 kip swing + 1 knee to armpit + 1 ttb

coach the split jerk

Strength

Push Jerk + Jerk

5 working sets: 1 Push Press + 1 Split Jerk

* 10-15 minutes *

Metcon (Time)

Every 2:00 (8 sets)

10 Toes to Bar

10 Bench Press (115/75)

30 Double Unders
Stimulus:

This is tight – not much rest between rds – shoot for 30 sec of rest.

Everything should be unbroken today with quick transitions.