SSCMetcon – Tue, Nov 15
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
1:00 bike/ski
then 2 rds:
foam roll quads
5 eccentric quad strengthening
10 cyclist squats
1:00 bike/ski
then 2 rds:
foam roll hip flexors
hip flexor stretch
10 supine psoas march
3 sets:
:30 bike sprint
– Rest 1:30 between sets.
Metcon (Time)
5 rounds for time:
30/24 cal bike
Rest 2:00 between rounds.
Stimulus:
No longer then 2 min on the bike so adjust calories accordingly. Efforts should be pretty consistent thru all sets but if they drop off a bit that is ok – but don’t send it on the first set then tank on the rest.
Accessory
Accumulate:
100 sit-ups –
GHD
Weighted
AbMat
switch it up – mix and match
Cooldown
2 sets:
:30 cobra stretch
:30 Samson stretch/side