Friday 04/14/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

2 rds:

1 min row (easy pace)

10 Plate Floor Press

10 Plate alt deadbug

10 alt Lying Leg Crossover

10 alt Scorpions

10 Plate Ground to Overhead

lacrosse ball front of shoulder

banded bully shoulder

banded bully elbow

Metcon (Time)

Partner Workout:

50/40 Calorie Row

50 Push ups

50/40 Calorie Row

100 Shoulder to Overhead (115/80)

50/40 Calorie Row

50 Push ups

50/40 Calorie Row

Time Cap: 22 minutes
Stimulus:

Scale for pushups will be banded from the rig or elevated. For the shoulder to overhead we want 10+ reps when fresh.

Skills and Drills (Checkmark)

Low Ring Muscle-up Progression

5 false grip ring rows with toe support – hips stay high

5 false grip transitions

5 top of ring support holds – 5 sec

5 low ring mu – segmented

2-3 sets