Wednesday 11/15/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ski 1:30

lacrosse ball shoulder blades/pec

hollow arch on wall

ballerina

:20 supinated grip deadhang

7 shoulder flexion – heavier

3 position hip flexor stretch

:30 bent knee hollow

:20 supinated grip lat active

7 shoulder abduction – heavier

7ea stationary lunge taps

:30 quadruped hold

20 lat pullups

7 shoulder extension – heavier

14 alt lunges

:30 hollow hold

ttb progression:

5 kip swings -pretty shapes

3 kipping hanging knee raise – hip height

3 kipping hanging knee raise – armpit

1 kip swing + 1 knee to hip + 1 knee to armpit + 1 ttb

1 kip swing + 1 knee to hip + 1 knee to armpit + 2 ttb

dball to shoulder progression :

5 dball deadlift

5 dball to knee

3 dball to shoulder

Metcon

Turkey Challenge 2023 #4 (AMRAP – Reps)

4 rounds x 3:00 AMRAP:

25 Toes to Bar

50′ Single arm kettlebell front rack walking lunge (53/35)

Max effort dball ground to shoulder (100/70)

rest :90 between rounds

RX+ (70/53)

Accessory

Strict Pull-up Progression :

Advanced:

1 set of Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)

-into-

3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)

– Rest 1:00 between sets

Beginner:

1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip, with toes touching ground)

-into-

3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)

– Rest 1:00 between sets