SSCMetcon – Tue, Dec 13
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
– 1 min. bike/ski
– 1 min. LAX Upper Mid-Back, each side
-5ea Neck/Shoulder Floss
– 3x tripod
– 5x Frog Holds or attempts
– 5x Headstand attempts or Hold for 1 min
– :20 sec deadhang
– :10 lat active + 10 lat pullups
– 10 DB Up/Downs
– 1 min bike/ski
– 1 min. LAX Posterior Shoulder, each side
-5ea Neck/Shoulder Floss
– 5x Skin the Cats or attempts
– 1 min Plank
– 5 mini kips + 5 big kips
– 5 big kips + 1 pull-up
– 3 big kips + 2 pull-ups
– 5 DB Deadlift
– 5 DB Swing
-1 min. bike/ski
-1 Min. LAX Ball in Pec
-5ea Shoulder/Neck Floss
– 5x Candlesticks
– 5x Inverted Burpees or attempts
– 1 min. Hollow Hold
– 3 big kip swings + 1 pull-up + 1 ctb x 2
– 5 DB Snatch
– 5 DB Devils Press
Skill
Accumulate 1:00 in
-Top of Ring Support
-H-Sit Hold
-L-Sit Hold
Metcon (Time)
10 rounds for time:
4 DB Devils Presses (50/35 lb.)
6 Chest-to-Bar Pull-ups
Time Cap: 15min
Stimulus:
Devil’s press is heavy – you will want to move slow on these. We have similar movement patterns today as yesterday just slightly different – because of this it will be important to use your hips – both in the devils press and the ctb. Ctb (or whatever HARDpulling motion you choose)should be unbroken first couple of rounds then broken up into 2 sets.