Wednesday 05/03/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

:45 skiarms only (focus pulling elbows tight to your side)

:45 ski- arms and add hinge

Foam roll thoracic

20 alt childs pose arm lift

12 kb lat eccentric on foam roller

12 alt deadbugs

12 banded lat pull-over

:45 ski focus on hinge

:45 skihinge + squat

foam roll lats/serratus

6 ea moose antlers

12 kb lat eccentrics on foam roller

12 alt deadbugs + kb

12 banded serratus scoop

Metcon (Time)

21-18-15-12-9-6

Calories on ski erg

42-36-30-24-18-12

Abmat Sit-Ups

Time Cap: 15 min

Accessory

Rope Climb Work:

3-4rds

a) :20-30 seconds dead-hang from the rope (arms fully extended)

b) 4 Strict Rope Pull-Ups (alternate each set with what hand is on top)

c) 6 Knees to Elbow on Rig

*Advanced: Strict Knees to Elbow

*Intermediate and Beginner: Strict Knee Raises