Thursday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY KERRY!!!

Warm-up

Warm-up (No Measure)

1 rd:

–1 min bike/erg

–10 Leg Swings ea

— 5 Sumo Inchworms

–10 Up/downs

–5 Supermans

–5 Lemon Squeezers

1 rd:

–1 min bike/erg

–10 Kettlebell Sumo Deadlift

–4ea Kettlebell Figure 8

–5 Hand Release Push Ups

Kettlebell Swing Teaching Progression1x:

–Athletes get set with hands on knees

–Set hands between the knees (bottom of the kettlebell swing)

–Establish top of the swing with midline braced

–5 Swing to the waist

–5 Swing to above the chest

–5 Swing to overhead

Burpee Specific Warm Up 1x:

–5 Burpees

Movement Prep/Workout Prime 1x:

–8 Kettlebell Swing

–4 Burpees

Metcon

Swings and Burpees (Time)

5 rounds for time of:

15 Kettlebell Swings, 70/53 lbs

15 Burpees

Time Cap: 12 min
Stimulus:

Trying to hold onto kb for unbroken sets as long as you can. Burpees are just done at a steady pace.

Accessory

Warm-up (No Measure)

3 rounds for quality of:

12 Scap Pull-ups

Arms Overhead Hip Hinge Hold, 20 secs

12 Scap Push-ups

Waiter Walk, pick load, L 50 ft/R 50 ft

20 Band Face Pulls

Waiter Walk- choose a moderate but challenging weight