Monday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Dynamic Warm Up 1x:
–1:30 bike/ski
–:10 sec Bent Knee Side Plank+5 rotation + 5 Hinge
–Turkish Sit-up +3 Screwdriver 3x ea
–5 Plank to Downward Dog
–10 Hop Up
–10 Straight Leg Sit Up
–:20 sec Dead Hang
Dynamic Warm Up 1x:
–:45 bike/ski
–:10 sec Bent Knee Side Plank+5 rotation + 5 Hinge
–Turkish Sit-up +3 Screwdriver 3x ea
–5ea Single Arm Reverse Lunge + Strict Press
–5 Up/Down
–10 Goblet Squats
–:20 sec Lat Active
Toes to Bar/ Thruster/Burpee Specific Warm Up 1x:
–10 Romanian Deadlift
–5 Hang Power Clean
–5 Front Squat
–5 Push Press
–5 Thruster (resetting at the shoulder each rep)
–5 Thruster (touch & go off the shoulder each rep)
–3 Burpees
–6 Kip Swing
–2xs 3 Kip Swing + 1-2 Kipping Knee Raise
–2xs 3 Kip Swing + 1-2 Toes to Bar or Kipping Leg Raise
–3 Bar Facing Burpees
Workout Prime/Movement Prep 1x: (optional)
–3 Toes to Bar or Variation
–3 Thrusters @ workout weight
–3 Bar Facing Burpees
Metcon
Metcon (Time)
2 rounds for time of:
20 Toes-to-bars
30 Thrusters, 115/75 lbs
40 Bar Facing Burpees
Time Cap: 17min
Stimulus:
Break movements up today from the beginning. 2-3 sets for ttb and 3-4 sets for thrusters. Load should be light to moderate. Don’t spend any more than 4 min on the burpees.
Accessory
Warm-up (No Measure)
Week 2; PU and HSPU Open Prep
4×5 perfect reps, rest as needed between sets
Pull-Up Mods/Progression;
-Ring Rows
-Kipping Ring Rows + Big Kip Swings (do both)
-Jumping Kipping Pull Ups
-Pull Ups
-C2B
HSPU Mods/Progression;
-Seated DB Z-press
-Pike HSPU + :10 HS Holds (do both)
-Box HSPU + :10 HS Holds (do both)
-HSPU Negatives
-HSPU
-Strict HSPU