Steamboat Strength and Conditioning – SSCMetcon Week 1; PU and HSPU Open Prep 4×5 perfect reps, rest as needed between sets Pull-Up Mods/Progression; -Ring Rows -Kipping Ring Rows + Big Kip Swings (do both) -Jumping Kipping Pull Ups -Pull Ups -C2B HSPU Mods/Progression; -Seated DB Z-press...
Steamboat Strength and Conditioning – SSCPowerLifting Warm-up (No Measure) Lax Ball Rolling: Feet Hips Traps Pecs/collar bone Dynamic: Sock Walk- F/B, L/R Knee hug to lunge lateral lunge figure 4 SL reach Spider Man Inch Worm Fast Dynamic: Side Shuffle carioca Skips: F/B, L/R Baby Knees to Hig...
Steamboat Strength and Conditioning – SSCMetcon Week 1; PU and HSPU Open Prep 4×5 perfect reps, rest as needed between sets Pull-Up Mods/Progression; -Ring Rows -Kipping Ring Rows + Big Kip Swings (do both) -Jumping Kipping Pull Ups -Pull Ups -C2B HSPU Mods/Progression; -Seated DB Z-press...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 200m ROW or SKI 1RD –10ea Lying Leg Swing –5ea Lying Leg Crossover –5 Roll Over V Sit –5ea Spiderman Lunge + Rotation 1RD –5 Broad Jump –5 Up Down –5 RDL –5 Hang Muscle...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –1min Row/Ski Erg –20 Samson Lunge (walking or in place) –15 Plate Bent Over Row –10 Plate Ground to Overhead –5 Plate Squat + Press Away 1 Round: –1min Row/Ski Erg (faster...