Friday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY KERRY!!!

Warm-up

Warm-up (No Measure)

1 Round:

–4 Sumo Inchworm

–:20sec Arch Hold

–10 Pike Compression

–5ea Spiderman Lunge + Rotation

–:15sec Hollow Hold

–10 ea Single Leg Lifts on rig with IR/ER

Medball Clean Teaching Progression 1x:

–6 Medball Deadlift

–6 Medball Deadlift & Shrug

–6 Medball Front Squat

–3 Medball Shrug & Pull Under

–3 Medball Clean

Toes to Bar Teaching Progression 1x:

–6 Kip Swing

–2x 1 Kip Swing + 1 Kipping Knee Raise

–2 x 1 Kip Swing + 1 Kipping Straight Leg Raise

–2 x 1 Kipping Straight Leg Raise + 1 TTB

Workout Prep/Movement Prime 1x:

–4-6 Medball Clean @ workout weight

–4 Toes to Bar or Variation

–200 Meter Ski @ workout pace

Metcon

Metcon (Time)

3 rounds for time of:

40 Med Ball Cleans, 20/14 lbs

20 Toes-to-bars

400m Ski Erg

Time Cap: 18 min
Stimulus:

Medball cleans are going to get HARD – this is a fast dynamic movement. They are sneaky. Break them up early but take quick rests and keep moving.