Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 round:

–:45 sec machine

–5 ea 2 postion rig squat/thoracic

–10 Forearm Thoracic Pushups

–:20 sec Deadhang

–:20 KB Front Rack Hold -RT

–15 Air Squats

–:20 KB Front Rack Hold -LFT

–:20 sec Lat Active

–10 Forearm Plank to Downdog

–5 ea 2 postion banded squat/lat

–:45 sec machine

KB specific warmup – all on right then left:

–5 DL

–5 Swings

–5 Cleans

–3 Squats

–3 Squat cleans

Chest to Bar Pull Up Teaching Progression 1x:

–8 Kip Swing

–4 Ring Row + 4 Kipping Ring Row

–3 Kip Swing + 1 Kipping Pull Ups x2

–3 Kip Swing + 1 Kipping Chest to Bar Pull Ups x2

Dbl KB Specific Warmup @ lighter weight:

–5 DL

–5 Swings

–5 Cleans

–3 Squats

–3 Squat cleans

Workout Prime 1x:

–3 Dbl KB Squat Clean @ workout weight

–3 Chest to Bar Pull Ups or Variation

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 mins of:

10 Dbl Kettlebell Squat Clean 35’s/25’s

10 Chest-to-bar Pull-ups
Stimulus:

Short workout for the week. Looking for 5+ rounds.

Choose a weight on the squat cleans that you can do in 1-2 sets each round. Scale for CTB today will be jumping CTB.

Accessory

Warm-up (No Measure)

Complete as many rounds as possible in 8 mins of:

Double Kettlebell Front Rack Carry, pick load, 100 ft

20 Russian Twists, pick load

10 L/10 R Side Plank Pulses