Tuesday 10/10/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up (No Measure)
:20 plank
:20 supinated deadhang
10 shoulder flexion
:20 pike hold
:30 deadhang
10 shoulder abduction
:20 handstand hold
:30 lat active
10 shoulder extension
hollow arch barbell
ttb:
10 kip swings – pretty shapes (2×5)
5 kipping hanging knee raise – to hip
5 kipping hanging knee raise – to armpit
1 kip – 1 kip to armpit – 1 ttb
1 kip – 1 kip to armpit – 2 ttb
on wall:
3 plank to downdog
1 plank to downdog – walk feet up wall – 3 plank to downdog
1 wall walk
strict press:
PVC on the rig
coach rebound
Strength
Shoulder Press
Shoulder Press 1×10
-Take 10- 12 min to establish a 10 RM for the day.
Then, perform a drop set of 8 reps at 85% and 8 reps at 8%0 of that 10RM.
**for warmup sets do sets of 5
Metcon (Time)
4 Rounds for time:
20 Toes to Bar
4 Wall Walks
Time cap: 14 minutes
Stimulus:
Break everything up into short doable sets early – this workout will be about muscle fatigue of the shoulders