Wednesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Jump Rope 1x:
–50 Single Unders
Easy AMRAP 8minutes:
–5ea Spiderman Lunge + Rotation
–10 Goblet Alternating Lateral Lunge
–6ea Kettlebell Push Press
–:45sec Deadbug Hold
Jump Rope 1x:
–50 Single Unders
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Front Squats
–5 Strict Press
Double Under Practice 3xs:
–:20sec Single, Double, Single Practice
–:10sec Rest
Thruster Specific Warm Up 1x:
–5 Front Squat
–5 Push Press
–5 Thrusters (on coach’s call)
Double Under Practice 3xs:
–:20sec Single, Double, Single Practice
–:10sec Rest
Thruster Build Up Sets 1x:
–3 Thruster @ a light weight
–3 Thruster @ a moderate weight (3rd barbell)
–3 Thruster @ a moderate to heavy weight (2nd barbell)
–1-2 Thruster @ a heavy weight (1st barbell)
Metcon (Time)
For time:
75 Double Unders
5 Thrusters, 155/105 lbs
150 Double Unders
10 Thrusters, 135/95 lbs
225 Double Unders
15 Thrusters, 125/85 lbs
Time Cap: 12 min
Stimulus:
Challenge yourself on the thruster weight, even if that means having to break up these first couple of small sets.
Lots of double unders today – this is a great day to practice for a specific time frame – 1min, :90 sec, 2 min.
Accessory
Warm-up (No Measure)
3 rounds for quality of:
10 Landmine Rotations, pick load
Single Arm Suitcase Carry, pick load, L 50 ft/R 50 ft
Bird Dog, L 30 secs/R 30 secs