SSCMetcon – Wed, Feb 8
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
partner warmup:
A) 10 seated rower pelvic rocks + 10 Legs straight, slight lean back – arms only +
Body swing with arms ***continue to cue push with feet
¼ slide
½ slide
Full slide
B) 20 ostrich walk + 20 thoracic pushups + 20 straight leg bear crawl
A) 10 seated pelvic rocks in catch position then –
1&pause – hold pause position, one push back to pause
2&pause – hold pause position, two push back to pause
3&pause – hold pause position, three push back to pause – with each stroke accelerate
B) 5 BW Good Mornings + 5ea BW Single Leg Deadlift +5 KB Good Mornings + 5ea KB Single Leg Deadlift
Strength Prep
Barbell Warmup:
10 Romanian deadlifts
10 good-mornings
10 deadlifts
Warm-up sets:
Add weight x 5reps
Add weight x 4reps
Add weight x 3reps – 2 to 3 sets here to get up to working weight
Strength
Deadlift
we are staying at one weight for all 5 sets of 3. looking for 75-85%
Metcon (5 Rounds for time)
5 rounds:
250m row sprint
2 min rest
Stimulus:
Looking to get these done between :40 – 1:00. Everyone will rest for 2 min after. You want to be fully recovered so that each effort can be at a full sprint pace.