Monday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY MIA!!!
Warm-up
Warm-up (No Measure)
Bike/erg 3xs:
–:20sec Easy
–:10sec Hard
Dynamic Warm Up 1x:
–10ea Lying Leg Swing
–10ea Lying Leg Crossover
–10 Roll Over V Sit
Bike/erg 3xs:
–:20sec Easy
–:10sec Hard
Posterior Chain/ Midline Warm Up 1-2xs:
–10 Barbell Good Morning
–:20sec Hollow Rocks
–6ea Split Stance Good Morning
–:20sec Hollow Rocks
Specific Deadlift Warm Up 1x:
–5-10 Shin to Knee
–5-10 Deadlift
Workout Prime 1x:
–:30sec Hard Bike
–2 Deadlift @ workout weight
–:20sec Hard Bike
–2 Deadlift @ workout weight
Metcon
Metcon (Time)
21-15-9 reps, for time of:
Deadlift, 315/225 lbs
Bike Calorie
Time Cap: 7 min
Stimulus:
Deadlift should be heavy today – but you need to complete in 2-3 sets – go hard on the bike but not so hard that you can’t get right to the barbell once you get off
Skill
Metcon (Time)
For time:
15 Toes-to-bars
45 Double Unders
Rest 1 min
12 Toes-to-bars
36 Double Unders
Rest 1 min
9 Toes-to-bars
27 Double Unders
Rest 1 min
6 Toes-to-bars
18 Double Unders
Rest 1 min
3 Toes-to-bars
9 Double Unders
Rest 1 min
Toes-to-bars- must be unbroken
Stimulus:
This is all about practicing skills. Looking to have version of ttb done unbroken – adjust the numbers accordingly. Practice your double under