Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–200 Meter Run or Erg/Bike

–10 Sumo Inchworm

–5 Plank to Downdog

–:10 sec deadhang + :10 sec active hang

–10ea Single Leg Deadlift – BW

1 Round:

–200 Meter Run or Erg/Bike @ a faster pace

–5ea Kneeling Shoulder Taps

–8 Hand Release Push Ups

–5 mini kip swings + 5 big kip swings

–5 Tempo Ring Rows

–10 Ostrich + 10 Reach to the Sky touch toes

Gymnastics Specific Warm Up/ Progression 1x:

–3 Ring/Bar Pull Up or Jumping Pull Up

–3 Ring/Bar Kipping Knee Raise or Hanging Knee Raise

–3 Toes to Ring/Bar or Variation

–3 Kneeling Muscle-Up Transition

–1-2 Muscle Up or 1-2 Variation

Specific Deadlift Warm Up 1x:

–5 Shin to knee

–5 Knee to full extension

–5 Deadlift

Deadlift Build Up Sets 1x: (5minutes)

–3 Deadlift @ a light load

–3 Deadlift @ a light to moderate load

–3 Deadlift @ a moderate load (workout weight)

Workout Prime/ Movement Prep 1x:

–1 Ring Complex

–3-5 Deadlift @ workout weight

–100 Meter Run

Metcon

Metcon (Time)

6 rounds for time of:

3 Ring Pull-ups

3 Ring Toes-to-rings

3 Ring Muscle-ups

9 Deadlifts, 225/155 lbs

Run, 200 m

Time Cap: 16 min
Stimulus:

This is our complex for the week – focusing on gymnastics. You want to try and pick three movements that you can do unbroken – but you can rest between movements.

Deadlifts should be done unbroken or 2 sets in the end rounds.

Accessory

Warm-up (No Measure)

For quality:

3x 6 Eccentric Kneeling Heels-to-Butts, 6 secs

3x 6 Eccentric Dumbbell Flies, pick load, 6 secs

Hurdler Stretch, L 2 mins/R 2 mins