Wednesday 09/13/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

1:00 ski erg

foam roll thoracic

foam roll lats

10 cat/cow

:20 sec deadhang – supinated grip

15 shoulder flexion

10 ring row

1:00 ski erg

foam roll hamstrings

:30 sec bent knee hollow

7ea hamstring flow

7ea sa db deadlift

6x 20′ side shuffle

5ea 2 pos calf stretch on rig

:20 sec lat active hang – supinated grip

15 shoulder abduction

5 jumping pull-ups

6×20′ karaoke

20 tabletop rotations

20 alt scorpions

5 pause burpees

:20 plank

deadlift:

5 romanian deadlift

5 good morning

5 deadlift to knee

5 knee to mid shin

5 deadlift

Metcon (AMRAP – Rounds and Reps)

Turkey Challenge Online Qualifier 23.1

As many rounds as possible in 21:00…

4 – 20′ shuttle run

4 burpees to target – 6″

4 – 20′ shuttle run

4 burpees to target – 6″

8 deadlifts

8 strict pull-ups

RX (315/220)

open and masters (225/155)/Kipping Pull-ups
Stimulus:

Heavy deadlifts to day – quick singles are appropriate – as is a belt if you wear one. Pull-ups should be done in 2-3 sets.