Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Bike, Row, Ski Erg, Run or Jump Rope 5xs:

–:45sec Easy Pace

–:15sec Hard Pace

Foam Roll:

Coaches choice

Strength

Metcon (No Measure)

2 rounds:

8/side Eccentric Lateral Lunges (5 sec lowering)

8 Eccentric Kneeling Heels-to-Butts (5 sec lowering)

10 Eccentric Calf Raises (5 sec lowering)

**pick load

2 rounds:

10/side Tempo Split Squats (3 sec down/up)

30 Banded Air Squats (black band around knees)

12/side Single Leg Glute Bridges

**pick load

3 rounds:

7 Eccentric Pull-ups (5 sec negative)

8 Eccentric Dumbbell Flies, pick load (5 sec negative)

**pick load

2 rounds:

10 Jefferson Curls, pick load

10/side Tempo Single Arm Dumbbell Rows, pick load

50 Band Pull Aparts

50 Banded High Pulls

**pick load

Accessory

Warm-up (No Measure)

Week 3; PU and HSPU Open Prep

3×7 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