SSCMetcon – Fri, Nov 4
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
Partner Ski-ling 3xs:
–100m
*you and your partner will add up how many meters over or under you acumulated- then you will do that many synchronized up/downs
1 Round:
–8 cat/cow rock back
–8ea nerve floss
–5 touch toes
–5 reach to the sky touch toes
–10 Romanian Deadlift
–5ea Scorpion
–10 Skull Crushers
:20 sec quadruped Hold
–:15 sec top of ring hold
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–5 Roll Over V Sit
–5 ea single leg deadlift
–5ea Up/dog to Childs pose
–5 Tempo knee tricep pushups
–:10ea floating bear hold
–:15 sec bottom dip support
Deadlift/Ring Dip Teaching Progression 1x:
–5 Shin to Knee
–5 Deadlift
–5 Jump to support ring dip negative
–3 Ring Dips
Metcon (Time)
Teams of 2:
21-15-9 reps, for time of:
Deadlift 225/155
Ring Dips
Each partner will do all the reps. While partner 1 is completing the Deadlift, partner 2 holds a ring L SIt. While partner 1 is completing the ring dips, partner 2 holds the top of the deadlift.
Time Cap: 15 min
Stimulus:
For both the deadlifts and the ring dips you are breaking up the sets of 21 and 15 into 2-3 sets – if you can go for it on the 9 and go unbroken. .
Accessory
3 rounds for quality of:
:20 sec Reverse Plank Hold
10 Prone Snow Angels