Call Us: 970-819-0243
Call Us: 970-819-0243
Blog
Oct
09
2023

Tuesday 10/10/2023

By wodify 0

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