Tuesday 03/21/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Lacrosse ball shoulder blade/back of shoulder/front of shoulder

Banded rotator cuff series

-into-

3 sets:

30 sec assault bike

10 Plank to Downdog

15sec handstand hold

handstand prep:

3 abmat tripods

3 abmat tripod + knee lift

1 headstand

3 handstand negative come off the wall

3 handstand – pull knees down

3 handstand pushups

Metcon (Time)

32/26Calorie Bike

20 Handstand Push ups

24/20Calorie Bike

15 Handstand Push ups

16/12Calorie Bike

10 Handstand Push ups

8/6Calorie Bike

5 Handstand Push ups

Time cap: 15 minutes
Stimulus:

Scale for today for hspu will be a dbl db push press. If you aren’t going overhead it will be an inverted db bench press

For the handstand pushups you want to be able to do 5 at a time when fresh – today is a good day to scale the volume if you have the movement.

Turkish Get Up

5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps