Thursday 11/02/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ski warmup

low back series

bike/ski warmup

:30 sec deadhang

10 shoulder flexion + 10 shoulder abduction + 10 shoulder extension

10 ring rows

10 glute bridges

10ea sl bw dl

:30 sec deadhang

10 shoulder flexion + 10 shoulder abduction + 10 shoulder extension

5 tempo ring rows

20 alt single leg glute bridge

10ea kb dl

7 barbell deadlift to knee + pause

10 kip swings – pretty shapes – building

7 barbell deadlift – knee to mid shin + pause

5 kip swings – break at the knee

5 kip swings – pop the hip

7 deadlift

5 kip swings – release grip

3 kipping pull-ups

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

10 Deadlifts (185/125)

10 Pull-ups

10-12-14-16-18-20… Calorie Bike

(female calories: 7-9-11-13-15-17…)
Stimulus:

Deadlifts should be a weight that you can do a set of 10 unbroken when fresh – in the workout today these can be done in 1-2 sets or quick singles

Pull-ups should be completed in 1-2 set

core accessory

3-4rds for quality:

7ea single side deadlift

7ea H-Sit rotations