SSCMetcon – Fri, Oct 7
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
:30 sec ski – straight leg
5 inchworm
10 plank to downdog
5 up down
5 ea sa db deadlift
5 ea sa db swing
:30 sec ski – straight leg
2x:
green band shoulder series
:30 sec ski
5ea Hamstring Nerve Floss
5 plankups
5 burpees
5ea sa db clean
5ea sa db press
:30 sec ski
Devils Press Specific Warmup:
3ea SA DB Snatch
3ea DBL DB Burpee
3ea DBL DB Swing
3ea DBL DB Snatch
3 Devils Press
Workout Prime/Movement Prep 2x:
–:30 ski sprint
–3 Devil’s Press @ workout weight
rest :30
Metcon (AMRAP – Reps)
Every 1 min for 15 mins, alternating between:
Ski Erg, 200 m
10 Devil Press, 50/35 lbs
Rest 1 min
Stimulus:
Because of the minute rest today we want to push it with timing of these 2 movements. You will get off the ski at :50 then work for the whole minute on the devils press.
Accessory
3 rounds for quality of:
Bar Hang, 30 secs
20 Plank Shoulder Taps
10 Scap Push-ups