SSCMetcon – Fri, Jan 6
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
10 inchworm
10cat/cow with rockback
10eaplate halos
3 position thoracic wall sweep
10 plank to downdog
10eachilds pose single arm raise
20 plate bent over rows
3 position thoracic wall sweep
10 forearm plank to downdog
5ea moose antlers
20 plate ground-to-overhead
Barbell Specific Warmup:
5 strict press w/ pause
7 dip pause
7 dip no pause
7 dip pop bar off shoulder
7 push press
Metcon (Time)
Every 5 min perform:
500m/400m Ski Erg
15 push press (125/85lb)
5 Rounds
Stimulus:
Looking for the push press to be done unbroken most of the rounds. A 1:1 work to rest ratio is ideal…adjust as needed.
Recovery
2 rounds:
10 up/dog to childs pose
:30 sec ea thread the needle hold