Monday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY COACH KEAGAN!!!
Warm-up
Warm-up (No Measure)
1 Round:
–:45 Bike/Ski Erg
–6 Inchworm + UpDog
–6 Yoga Pushups
–6 Hop Up
–10ea Deadbugs
2 Rounds:
–:45 Bike/Ski Erg (faster pace)
–10 Medball Kang Squat
–6ea Single Arm Dumbbell Press
–6ea Crossbody Dumbbell Clean
Wall Ball Specific Warm-Up 1x:
–Set up finger tips away from the wall
–5 Medball Squats
–5 Medball Push Press
–5 Wall Ball
Handstand Push Up Specific Warm Up 1x:
–5 Tripod
–5 Tripod w/ knee lift
–:20 sec handstand hold (free standing or on the wall)
–:20 sec headstand hold
–3 Handstand Push-Up Negative
Power Clean Specific Warm-Up 1x:
–3 High Hang Power Clean w/ a :01sec pause in the catch position
–3 Hang Power Clean w/ a :01sec pause in the catch position
–3 Power Clean w/ a :01sec pause in the catch position
Power Clean Foot Position
Power Clean Build Up Sets 1x:
–Give your athletes 5 minutes to build to their working weight for the day
Metcon
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Stimulus:
Guess what????!!!! This is my favorite hero wod and it’s Coach Keagan’s Birthday! What a great day!
This is a long one – we will time cap it at 28 min. I say today just get as far as you can with the reps as is. For power clean you want the weight to be something that you really need to calm your breathing and focus on a solid strong position but not something that you may be failing reps with.
Wall balls and power cleans need to be fast and unbroken.
CAP 28:00