SSCMetcon – Mon, Dec 12
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
750m row/ski – increase intensity even 250m
1 rd:
5 inchworm + 4 scorpion
5 each sa db deadlift
15 thoracic pushups
:10 sec top of ring support
5 ea sa db swing
7 ea sa thoracic pushup
5 jump to support slow negative
5 ea sa db hang power clean
15 Banded horizontal row
Db Specific warmup:
*coach feet wide and feet narrow
3 dbl db dl
3 dbl db swing
3 dbl db hang muscle clean
3 dbl hang power clean
Metcon (AMRAP – Rounds and Reps)
2-k Row/Ski
In what is remaining of 20 min., perform AMRAP:
12 DB Hang Power Cleans (50/35lb.)
7 Ring Dips
Stimulus:
we are pushing the pace on the row today – do not save your energy for the amrap – push it on the first 500 back off for the next 1000 then finish strong on the last 500.
Choose a Hang Power Clean load that you can perform unbroken sets for the first few rounds, and then break them up into no more than 2 sets. Dips will start out unbroken then will have to be broken up into 2 sets.
looking for 6-7 rounds of the couplet
Accessory
For the next 2 weeks we will work on being inverted
1. Death by Handstand Hold – In Partners
P1 Performs 10 second Hold
P2 Performs 10 second Hold.
Each round, add another 10 seconds. So round 2 they will hold 20 seconds and so on.
(looking for holding up to a minute so scale accordingly)
2. Handstand Stability – 3 rds
10 Shoulder Shrugs in Handstand Hold
20 Alt. Hand Releases in Handstand