Tuesday 05/30/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

5 rds of flow:

4 reach to the sky touch your toes

4 inchworm

4 alt groiners

4 up/dog to childs pose

Metcon (AMRAP – Reps)

Grit

15:00 AMRAP

2-4-6-8-10…

Row (calories)

Ski (calories)

Bike (calories)
Stimulus: Let’s flush it out today. Get sweaty

Accessory

Bottom-Up Single Arm Standing KB Press

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.

Bottom-Up Single Arm Standing KB Press

https://youtu.be/xcNrIXFVgP4
4 sets: 10 reps (each side) – RPE 8

*Rest 1:00-1:30 b/t sets

Elevated Toe Double DB Romanian Deadlift

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.

Elevated Toe Double DB Romanian Deadlift

https://youtu.be/13FPTAogHhI
4 sets: 10 reps

*Build to a moderate weight; stay the same or build across sets

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