Friday 08/11/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Ski/bike 2:00

lacrosse ball upper lat/shoulder blades/pec

Ski/bike 2:00

green band lat series

20 alt scorpion

:20 sec deadhang

10 plank rocks

:20 sec lat active

3 plank rocks + strict down + worm up x 3 (with black. band)

10 lat pull-ups

3 plank rocks +strict down + strict up (with black. band)

10 kip swings

5 banded pushups(with black. band)

5 kip swings break at knee

5 kip swings pop hips (hands come off bar)

3 kipping pull-up

Metcon (Time)

10 Rounds

10 Pull Ups

10 Push Ups

Time cap: 12 minutes
Stimulus:

High volume today – cut the reps down each round if you know the volume is too high for you. Or choose to keep the volume and scale to make the movement easier for you . Movements should be done in 2 -3 quick sets

Accessory

4 rounds for quality:

8 Double DB Bench Press 1 and 1/2 reps

10 Standing Tricep Extension with band

:20 sec weighted plank hold