Wednesday 04/05/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

row/ski :90 sec – focus on tension in lats as you initiate

10 plank to downdog with heel pump

:20 sec pike hold or handstand hold

10 little hops 10 big hops

10ea lateral box skier jumps

row/ski :90 sec – focus on tension in lats as you initiate

5 tripod

5 tripod knee lift

1 headstand

row/ski :90 sec – focus on catch position for row and finishing ski with a squat

7ea sa db press + :10 sec hold

5 handstand to headstand negative

10 little hops 10 big hops

7 low box jumps

row/ski :90 sec – focus on catch position for row and finishing ski with a squat

3x handstand negative – pull knees to chest

3x kipp attempts

Metcon (AMRAP – Rounds and Reps)

16:00 Amrap

5 rounds

15/12 Calorie Row

10 Box Jumps (30/24)

Max Rounds

12/10 Calorie Row

8 Strict Handstand Push Ups
Stimulus:

For the first part of rowing and box jumps you want to pace yourself – the real push is going to be the second part of the workout – this will be tough to pace. You need to finish the row in under a min in both sections but looking to push more on the row in the second half of the workout. Box jumps are high but should be done without much hesitation. Looking to finish part one in 7-8 min. Scale for strict hspu today will be kipping or db strict press.

Skills and Drills (Checkmark)

2-3 sets:

5 kip ring swings

5 kip ring swings with knee bend

5 kip hip pops – on the floor

5 kip ring swings with hip pop

2-3 sets:

5 strict ring dips

25′ crab walk