SSCMetcon – Mon, Jan 30
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
row/ski 150m
lacrosse ball upper lat on floor
10 plank to downdog
10 banded lat pull-downs
row/ski 150m
lacrosse ball pec on rig
10 alt scorpion
3 plank rocks + slow lower worm up
row/ski 75m
Lacrosse ball in glutes on floor
2 position rig squat holds x 3
1 Bootstrapper + 1 Squat x 5
row/ski 75m
5 rings rows
5 hand release pushups
5 jump squats
barbell/rig warmup:
3 deadlift
3 muscle clean
3 front squats
:10 deadhang+ :10 lat active+10 lat pull-ups
3 power clean
1 front squat
3 Push Press
10 kip swings building
3 kip swings + 1 kipping pull-up x 2
1 power clean
1 front squat
1 push press
3 back squat
3 behind the neck push press
1 modified rd of Cindy:
3 Pull-ups
5 Push-ups
7 Air Squats
1 barbell complex:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
Metcon (Time)
2 rounds for Time:
Row/Ski 500m
6 rounds bear complex (PC+FS+PP+BS+PP) (135/95lb)
Row/Ski 500m
3 rounds cindy
(5 pull-ups/10 push-ups/15 air squats)
Time Cap: 25 min
Stimulus:
Fun mashup of all kinds of movements today.
Choose a weight on the barbell that you can hang on for 2 complexes without putting the bar down. For Cindy movements should done unbroken.