Monday 10/02/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

flow warmup- 2rds:

:45 bike/ski

7 steps fwd/bwd crab walk

7 progressive boot strappers

7 ring rows

:20 sec bent knee hollow (hollow)

:45 deadhang (rings)

12ea shoulder series

:45 lat active (rings)

12ea shoulder series

Muscle up drills:

2rds-

:15 top of ring support

3 top of ring support slow down

6 false grip ring rows

3 false grip ring hip pops

2rds:

5 kip ring swings – to find hollow you will need to pull rings back

5 kip ring swings with knee bend

5 kip ring swings with hip pop

2rds:

3 low ring strict transitions

3 low ring banded transitions

clean warmup:

3 romanian deadlift

3 hang clean shrug

3 hang clean high pulls

3 hang clean muscle

3 tall clean drops

3 high hang power cleans

3 hang power cleans

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Time cap: 14 minutes

Stimulus:

This is a good day to scale the reps of ring mu if you have them but this volume is too high. You can also choose to do bar mu. I would like everyone to do some type of mu scale – either low ring or jumping.

The hang power cleans should be a weight you can complete in 2 sets.

Skills and Drills

10min double under practice