Friday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Jump Rope 4xs:
–:20sec ON
–:10sec OFF
//Any Variation of Jump Rope.//
1 Round:
–10ea Kneeling Shoulder Taps
–:20sec Dead Hang
–10 Reverse Grip Press
–10 Ring Rows
–:15sec Bent Knee Hollow Hold + 10 Bent Knee Hollow Rocks
Jump Rope 4xs:
–:20sec ON
–:10sec OFF
//Any Variation of Jump Rope.//
1 Round:
–10 Updog to Downdog
–12 Scap Pull Up
–10 Reverse Grip Press
–10 Kipping Ring Rows
–:15 sec Hollow Hold + 10 Hollow Rocks
Bar Muscle Up Specific Warm Up 1-2xs:
–3 mini kip swings + 3 big kip swings
–3 kip swings + 1 pull-up
–3 kip swings + 1 chest to bar pull-up
–3 kip swings + 1 hip to bar
–1 bar mu
Push Press Teaching Progression 1x:
–5 Torso Dip w/ pause
–5 Torso Dip no pause
–5 Torso Dip w/ speed
–5 Push Press
Double Under Practice 3xs:
–:15sec Double, Single, Double
–:10sec Rest
Metcon
Metcon (Time)
For time:
9 Bar Muscle-ups
18 Push Press, 135/95 lbs
100 Double Unders
9 Bar Muscle-ups
15 Push Press, 135/95 lbs
80 Double Unders
9 Bar Muscle-ups
12 Push Press, 135/95 lbs
60 Double Unders
9 Bar Muscle-ups
9 Push Press, 135/95 lbs
40 Double Unders
Time Cap: 15 min
Stimulus:
Everything will be broken up today into manageable sets. For the BMU adjust the number per round to get these done in 2-3 sets. The push press decreases in reps – choose a weight for these that you can complete in 2-3 sets hopefully finishing that last set of 9 unbroken.
Accessory
Warm-up (No Measure)
3 rounds for quality of:
15 WY Shoulder Accessories
12 Scap Push-ups
12 Scap Pull-ups