Friday 03/30/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Bike/ski :30

foam roll hip flexors

hip flexor stretch

banded hip flexor march

Bike/ski :30

foam roll hamstrings

PNF hamstring stretch

Bike/ski :30

psoas smash

superman

hollow

Banded 7’s

alt v-ups

shuttle sprint easy

banded 7’s

dragon flags

shuttle sprint easy

coach split jerk

Weightlifting

Split Jerk

10Minutes of Practice

– Stay light and focus on form

– between sets 3 behind the neck PVC jerks

Metcon (Time)

For Time:

50 GHD’s

50x 25ft Shuttle Run

50 Toes to Bar

Time Cap:12 min
Stimulus:

Scale for GHD’s will be stick sit-ups today. Hip Flexors and abs are going to get worked today – if you need to scale number to keep intensity up do so. Break up the ttb into small sets from the beginning. Shuttle sprints – just keep moving.