Monday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY VALENTINE’S DAY!
Warm-up
Warm-up (No Measure)
1 Round:
–1min Row/Ski Erg
–:30 sec ea bent knee side plank hold
–6 Plank to Downdog
–6 Alternating Reverse Lunge
–6 Alternating Box Step Up
–6 Supra Front Raise w/ 5 sec pause
–6 Kettlebell Sumo Deadlift
–:20 sec deadhang
–6 Kip Swing
1 Round:
–1min Row/Ski Erg
–:30 sec ea bent knee side plank hold
–8 Up/Downs
–6 Supra Front Raise w/ 5 sec pause
–8 Russian Kettlebell Swing
–4 Alternating Reverse Lunge + Box Step Up
–6 Hand Release Push Ups
–:20 sec lat active hang
–6 Ring Rows
Barbell Specific Warm-Up 1x:
–5 Muscle Clean
–5ea Front Rack Elbow Rotations
–6 Alternating Front Rack Lunge + Step Up
Muscle Up Specific Warm Up 1x:
–4 Jumping Pull Ups or 4 Ring Row
–4 Jumping Ring Dip or 4 Push Up
–4 Kipping Ring Pull Up or 4 Jumping Pull Up
–4 Ring Dip or 4 Jumping Ring Dip
–2-4 Kneeling Muscle-Up Transition
–1-2 Muscle Up
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 mins of:
21/17 Row Calories
5 Ring Muscle-ups
14 Alternating Front Rack Lunge + Step-ups, 75/55 lbs
Directly into part 2…
Complete as many rounds as possible in 12 mins of:
21/17 Ski Erg Calories
15 Kettlebell Swings, 35/26 lbs
10 Up/Downs
Stimulus:
Row should take 1:30-2:00.
For the lunge you can step forward or back – you want to choose a weight that you can do these unbroken or 2 sets.
KBS are light today and should be done quickly.
Accessory
Warm-up (No Measure)
Week 5; PU and HSPU Open Prep
3×10 perfect reps, with as little rest as possible 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