Tuesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 Round: (Dynamic Warm Up)
–50ft Forward Skip (or in place)
–50ft Backwards Skip
–50ft High Knee Skip
–10ea Small Arm Circles Forward & Backwards
–10ea Big Arm Circles Forward & Backwards
–10 Toe Touches
–50ft High Knees
–50ft Buttkickers
–50ft ea. way Lateral Shuffle
–25ft High Knee Tuck + Lunge & Rotate
–25ft Hamstring Sweep
Row Teaching Progression 1x:
–Have athletes establish their catch position
–10 Quarter Pulls
–10 Quarter Pulls + Open the Hip
–10 Leg + Hips + Hands
–10 Pulls w/ a focus on the return
Metcon
Metcon (Calories)
5 rounds for total calories:
2 min Bike for max calories
rest 30 sec
2 min Row for max calories
rest 30 sec
Accessory
Warm-up (No Measure)
Week 4; PU and HSPU Open Prep
2×10 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