Tuesday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY HAPPY BIRTHDAY KEN!!!
Warm-up
Warm-up (No Measure)
1 Round:
–:45 sec calf foam roll
— 20 Tippy Toe Walks
–8 Straight Leg Calf Raise w/ 3 sec pause
–8 Bent Knee Calf Raise w/ 3 sec pause
–30 Single Jump Rope
–10 Sumo Inchworm
–5 each 90/90 into Lunge
–8 Supra Front Raise w/ 2 sec pause
–:30 sec Hollow Body Plank Hold
1 Round:
–:45 sec calf foam roll
— 20 Tippy Toe Walks
–5 ea SL Straight Leg Calf Raise w/ 3 sec pause
–5 ea SL Bent Knee Calf Raise w/ 3 sec pause
–15 Jump Rope Side to Side/15 Jump Rope Front and Back
–10ea High Plank to Reach
–5 each 90/90 into Lunge
–8 Supra Front Raise w/ 2 sec pause
–:30 sec Hollow Body Plank Hold
Double Under Warm Up:
3x 20 sec of work 10 sec of rest
Metcon
Metcon (AMRAP – Reps)
3 rounds for max reps::
Bike Calories, 5 mins
2 min Max effort Double Unders
2 min Max effort Farmers Carry, 70/53 lbs
1 min Rest
Stimulus:
This is a great day to practice du. Farmers carry should be heavy
Accessory
Warm-up (No Measure)
Week 2; PU and HSPU Open Prep
4×5 perfect reps, rest as needed between sets
Pull-Up Mods/Progression;
-Ring Rows
-Kipping Ring Rows + Big Kip Swings (do both)
-Jumping Kipping Pull Ups
-Pull Ups
-C2B
HSPU Mods/Progression;
-Seated DB Z-press
-Pike HSPU + :10 HS Holds (do both)
-Box HSPU + :10 HS Holds (do both)
-HSPU Negatives
-HSPU