SSCMetcon – Thu, Feb 2
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
bike/ski 2:00
7 up/downs
7 ea stationary lunges
:20 plank
7 ea single arm kb deadlifts
30 single unders
foam roll lats
green band 2 position lat stretch
kb lat eccentrics
bike/ski 1:00
7 up/downs
7 ea alt box step ups
:15ea single arm plank
7 ea single arm kb swings
30 single unders moving
foam roll calves
2 position calf stretch on rig
calf raises
Metcon (Time)
650ft unbroken KB suitcase carry (53/35lb)
50 double-unders
30 KB step-ups (24/20in)
50 double-unders
40 russian KB swings
50 double-unders
650ft unbroken KB suitcase carry
Time Cap: 12min
Stimulus:
looking for a consistent heart rate. For the Suitcase carry you can switch hands as much as necessary in the 650m – just try not to put the kb down.
Strength
Weighted Strict Pull-Ups (Weight)
5-4-3-2-1
Adding weight each round
In between each set of pull-ups perform1 rep ea side of the Burgener DB Warmup
1 db snatch + 1 ovhd squat + 1 sots press+ roll back+ sots press