Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Happy Birthday Carissa!!!

Warm-up

Warm-up (No Measure)

Dynamic Warmup:

50′ Skip forwards

50′ Skip backwards

50′ Lateral Shuffle

50′ Lateral Shuffle

50′ Grapevine

50′ Grapevine

1 Round:

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–10 Roll Over V Sit

Dynamic Warmup:

50′ Ankling

50′ Bounding

50′ 3 Hops 3 Forward Hops

100′ Banded Partner Run

100′ Run

100′ Sprint

1 Round:

–20 Glute Bridge

–:20sec Glute Bridge Hold

–:15 sec deadhang

–:15 sec lat active

–15 Lat Pull-ups

Deadlift Teaching Progression 1x:

–5 Shin to Knee

–5 Knee to Hip

–5 Deadlift

Burpee Bar Muscle Up Teaching Progression 1x:

–1 Burpee + 3 Kip Swings

–1 Burpee + 1 Kipping Pull Up

–1 Burpee + 1 Bar Muscle Up or Jumping Bar Muscle Up

Deadlift Build Up Sets 1x:

–Allow your athletes 7-8 minutes to build to their working weight in the deadlift.

Workout Prime 1x:

–100 Meter Run

–2 Deadlift

–1-2 Burpee Bar Muscle Up or Variation

Metcon

Barraza (AMRAP – Rounds and Reps)

18 Minute AMRAP of:

200m Run

9 Deadlifts, 275#

6 Burpee Bar Muscle-ups
In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006
To learn more about Barraza click here
women’s RX 185#

Stimulus:

Looking to get 5+ rounds today. Push the pace on the run- split the deadlifts up into 2 sets or quick singles. Scale for mu today will be burpee into a hard pulling movement.

Accessory

Warm-up (No Measure)

3 rounds for quality of:

10 L/10 R Lateral Med Ball Toss, pick load

Forearm Plank Hold, 20 secs

10 L/10 R Standing Teapots, pick load

Forearm Plank Hold, 20 secs

Rest 1 min