Thursday 06/22/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

2 min machine

low back series

then:

2 rds:

5 inchworm

5 bootstrappers

5 plank to downdog + pike hold

5 deadlift

5 squats

3 handstand negatives

Strength

Deadlift

5 sets of 2 Deficit Deadlifts @70% of 1RM

Strict Deficit Handstand Push-ups

5 Sets:

30-40% reps of Max Unbroken Reps (SHSPU)

The prescribed deficit is 4” for men and 2” for women.

Metcon (Calories)

5 Sets

2:00 Amrap

30 Air Squats

Max Calorie Bike

-Rest 2:00 between sets –
Stimulus:

We have a 1:1 work to rest ratio today. You want to have at least a minute if not more on the bike. We are shooting for 18/13+ calories on the bike each round.