Tuesday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY JOE!
Warm-up
Warm-up (No Measure)
Dynamic Warm Up 1x:
–2min Easy Row, Bike or Ski Erg
–10 Sumo Inchworm
–5 ea Spiderman
–10 Plank to Downdog
–:20sec Childs Pose
–:20sec Childs Pose (reaching to the right)
–:20sec Childs Pose (reaching to the left)
Shoulder Warm Up 1-2xs:
–:20sec Dead Hang
–12 Scap Push Up
–12 Scap Pull Up
–20 Alternating Plank Shoulder Taps w/ a :01sec pause at the top of each rep
SPECIFIC WARM UP 15-30minutes
Weighted Movements Specific Warm Up 1x:
–6 Alternating Single Leg Box Step Up @ workout weight
–3ea Windmill @ workout weight
–3ea Single Leg DB Deadlift @ workout weight
Pull Up Specific Warm-Up 1x:
–6-8 Ring Row
–1-3 Strict Pull-Ups or 4-6 Seated Pull Up/ Ring Row
Wall Walk Specific Warm-Up 1x:
–2-3 Feet On Box Pike Hold
–1 Wall Walk
Metcon
Metcon (No Measure)
DELOAD WEEK
For quality:
Row, 1000/800 m
10 L/10 R Single Leg Dumbbell Box Step-ups, pick load
8 Strict Pull-ups
6 L/6 R Windmills, pick load
4 L/4 R Dumbbell Single Leg Deadlifts, pick load
2 Wall Walks
Row, 750/600 m
10 L/10 R Single Leg Dumbbell Box Step-ups, pick load
8 Strict Pull-ups
6 L/6 R Windmills, pick load
4 L/4 R Dumbbell Single Leg Deadlifts, pick load
2 Wall Walks
Row, 500/400 m
10 L/10 R Single Leg Dumbbell Box Step-ups, pick load
8 Strict Pull-ups
6 L/6 R Windmills, pick load
4 L/4 R Dumbbell Single Leg Deadlifts, pick load
2 Wall Walks
Row, 250/200 m
30 min to work thru this
Stimulus:
working at 60-70% today – that means you should be able to have a convo with your friend
Cool down
Warm-up (No Measure)
1x:
–1-2min ea. Banded Hamstring Stretch
–1-2min ea. Banded Lying Crossover Stretch