SSCMetcon – Mon, Oct 31
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
1 Round For Quality:
–250 Meter Row/Ski
–5ea Spiderman Lunge + Rotation
–12 Plate Ground to Overhead
–8 Plate Squat + Press Away (slow)
–:20sec Bent Knee Hollow
1 Round For Quality:
–250 Meter Row/Ski
–8 Hop Up
–12 Plate Ground to Overhead
–8 Plate Squat + Press Away (slow)
–:20sec Hollow Hold
Pull General Warm Up 1x:
–:20sec Dead Hang
–10 Scap Pull Up
–8 Kip Swing
General Barbell Warm Up 1x:
–5 Deadlift
–5 Muscle Clean
–5 Front Squat
Specific Pull Warm Up 1x:
–3 Jumping Pull Up
–3 Kip Swing + 1 Kipping Pull Up
–3 Kip Swing + 1 Chest to Bar Pull Up
–3 Kip Swing + 1 Hip to Bar
Specific Barbell Warm Up 1x:
–3 Hang Squat Clean
–3 Squat Clean (starting from shins)
Metcon (Time)
For time:
30 Pull-ups
15 Squat Cleans, 135/95 lbs
20 Chest-to-bar Pull-ups
10 Squat Cleans, 185/125 lbs
10 Bar Muscle-ups
5 Squat Cleans, 225/155 lbs
Time Cap: 12 min
Stimulus:
First weight on the barbell should be something that you can hang onto the bar for some reps. As the weight gets heavier you will transition to singles. Choose pulling gymnastics variations that get harder through the workout. All the pulling movements will be broken up into doable sets from the beginning.
Accessory
For quality:
Handstand Hold, 1 min
3x 8 Pike Handstand Push-ups
Double Kettlebell Overhead Hold, pick load, 3x 20 secs