Tuesday
Steamboat Strength and Conditioning – SSCMetcon
This week’s GHD Challenge will be 20 FULL range of motion GHD sit ups.
(Remember, as always- you can modify this to what you need. If you feel like you need to go partial range or break it up, then do it)
Warm-up
Warm-up (No Measure)
1 Round:
–:90 sec Bike/Ski Erg
–5 ea 90/90 Lunge
–3 ea Turkish Get Up Screwdriver x 3
–8 Bootstrapper
–8 Scap Pushups w/ 2 sec pause
–8 Arrested Kang Squats
–8 Alternating Reverse Lunge
–8 ea Kb Deadbug
1 Round:
–:90 sec Bike/Ski Erg
–5 ea 90/90 Lunge
–3 ea Turkish Get Up Screwdriver x 3
–8ea Duck Walk (forward & backwards)
–8 Barbell Bent Over Row
–8 Barbell Good Morning
–8 Alternating Back Rack Lunge (forward or back)
–8 ea Kb Deadbug
Chest to Bar Pull Up/ Back Squat Specific Warm-Up 1x:
–12 Scap Pull Up
–8 Kip Swing
–8 Barbell Back Squat (coach’s call)
–4 Ring Rows
–2 Jumping Pullups
–3 Back Squat @ a light load
–3 Kip Swing + 1 Pull-Ups x2
–3 Back Squat @ a moderate load
–2 Kipping Pull-Ups + 1 Chest to bar
–3 Back Squat @ a moderate to heavy weight
–3 Chest to Bar Pull-Ups
–3 Back Squat @ workout weight
Metcon
Metcon (Time)
3 rounds for time of:
400 m Ski Erg
7 Back Squats, 245/165 lbs
21 Chest-to-bar Pull-ups
Time Cap: 14 min
Stimulus:
Back Squat will come out of the rack today. We want them to be done unbroken but with a challenging weight. You will need to split up these pullups early as volume will accumulate quickly.
Accessory
Warm-up (No Measure)
5 rounds for quality of:
5 Pike Handstand Push-ups
5 Push-ups
5 Ring Dips
Rest 1:30