Monday 11/06/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

1:00ea calf barbell smash

10 calf raises

5ea sl calf raises

1:00min ea upper hamsting barbell smash

7ea hamstring flow

30 singles

15 lofty singles

10 straight leg sit ups

10 sl bw deadlift

30 scissor jump rope

5ea single leg jumprope 2x

10 alt v-ups

10 romanian deadlift

10 good mornings

10 single single double

10 double unders

:10 deadhang + :10 lat active + 10 lat pull-ups

5 kip swings

5 kipping hanging knee raise to hip

5 kipping hanging knee raise to armpit

1 kip swing + 1 kip to hip + 1 kip to armpit + 1 ttb

1 kip swing + 1 kip to hip + 1 kip to armpit + 2 ttb

deadlift to knee

deadlift midshin to knee

pause deadlift – from the ground pause at knee

deadlift

Metcon (Time)

2 Rounds

100 Double Unders

25 Deadlift (185/125)

100 Double Unders

25 Toes to Bar

Time cap: 15 minutes
Stimulus:

Breaking everything up into doable sets – with the high number of double unders today is a good day to practice.

Accessory

4 Rounds

10 Alt DB Floor Press

10 DB Skull Crushers

10 Alt DB Bicep Curls

10 Alt DB Row