Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :30 Pike Hold + :30 Inch Worm + Yoga Push-Up

MIN 2 – :30 Bootstrappers + :30 Groiners

Strength

Metcon (No Measure)

EMOM x 12 MINUTES

Min 1 – Handstand push-up progressions

Min 2 – 6 Deadlift – working up in weight each round

***last set of deadlift should be a heavy set of 6 – heavier then workout weight

****handstand progression

min 1 – :45 sec handstand hold

min 3 – :45 sec hollow hold

min 5 – :45 sec tripods with knee lift into headstand

min 7 – :45 sec handstand negatives into headstand

min 9 – :45 sec pike pushups on box or floor

min 11 – :45 sec kipping handstand work practice

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Time cap: 10 min

Stimulus:

Deadlifts should be done in no more than 3 sets in the round of 21, no more than 2 sets in the round of 15, and unbroken in the last round. The weight should be something automatic that you can confidently perform each round. HSPU are dependent on the skill and strength level of the athlete, but should be consistent throughout.