Tuesday 07/18/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/straight leg ski 1:00

banded distraction rig – laying on floor with band at hip

20 ostrich walk

20 scorpion

bike/straight leg ski 1:00

banded distraction rig – standing with band at hip

10 up/downs

10 wormy pushups

bike/straight leg ski 1:00

banded bully stretch

10 up/downs with lateral hop

10 kneeling deadlift with pelvic rock

3 pause burpees

5 romanian deadlift

5 good mornings

3 burpees

5 deadlift to the knee

5 deadlift to mid shin

5 deadlift

3 lateral burpees

Metcon (2 Rounds for time)

3 rounds:

12/10 Calorie Bike

9 Deadlifts (185/125)

6 Lateral Burpees

-rest 3:00-

3 rounds:

6 Lateral Burpees

9 Deadlifts (185/125)

12/10 Calorie Bike

Time cap each set: 17 minutes
Stimulus:

Looking to finish the bike in less than a minute. Deadlift is a moderate weight, you want to do these unbroken or 2 quick sets

Skills and Drills

Pistols: Week 5 (Checkmark)

All Levels: practice the full pistol. Aim for 3 sets of 8-10 reps on each leg.

Advanced: No Assistance

Intermediate: Change plates under heels, hold a weight in front of chest, or pistol to a band

Beginner: Use a box, band, or Pull up rig.

It may be helpful to hold a plate or weight in front of chest. Using change plates (2.5/5/10lbs) under heels can help with mobility.

()