Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Movement Prime 1 Round:

–:30sec Bike/ Ski Erg

–20 Tippy Toe Walk

–3ea 2 Position Rig Calf Stretch

–10 Calf Raise + :20 sec hold

–30 Singles

Movement Prime 1 Round:

–:30sec Bike/ Ski Erg

–3 ea PNF Hip Flexor Stretch

–5 Plank to Downdog

–5 Plank to Downdog on box

–4 ea neck stretch – side/side/front/back

–5 Tripod

–5 Tripod w/ knee lift

Movement Prime 1 Round:

–:30sec Bike/ Ski Erg

–20 Ostrich Walk

–10 ea Hamstring Flow

–20 Thoracic Pushups

Movement Prime 1 Round:

–:30sec Bike/ Ski Erg

–7 ea Ballerina

–:15 sec deadhang

–:15 lat active

–15 lat pull-ups

–6 Kip Swings

Progressive Movement Prep 2x:

— 2 Handstand Negative/2 Handstand Pushups

–3 Pause Deadlift +5 Deadlift/5 Deadlift add weight

–3 Kip Swings + 1 Pull-up/ 3 kipping pullups

–10 DU/10 DU

Metcon

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
Time Cap: 25 min

Stimulus:

Movements should be done unbroken today – but those pull-ups are going to accumulate so breaking these up is probably a good idea.