Monday 11/20/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

2x

:45 sec bike/ski

:30 deadhang (lat active)

10 each flexion, abduction, extension

10 ring rows (jumping pull-ups)

10 progressive bootstrappers (air squats)

barbell warmup:

pause front squat

front squat

strict press

down – pause

down – no pause

push press

jump and land

jump and land – hands at shoulders

jump and land – punch

2 front squat + 1 push press + 1 push jerk

kipping pull-up progression:

10 lat pull-ups + 5 kip swings – pretty shapes

5 kip swings – break at the knee

5 kip swings – hip pop

5 kip swings – hand release

1 kip swing + 1 hand release + 1 kipping pull-up

1 kip swing + 1 hand release + 2 kipping pull-up

Weightlifting

Front Squat + Push Press + Push Jerk

2 Front Squats + 1 Push Press + 1 Push Jerk

Work up to a single heavy complex in 12 min

Metcon

REGIONALS 16.3 (Time)

104 Wall Ball Shots (20/14)

52 Pull-Ups
Time cap: 11 minutes

Stimulus:

High volume today – break movements up into small doable sets from the beginning.