Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1x:

–1min Row/Ski Erg

–5 ea 90/90 Lunge

–Turkish Sit up + 3 screwdrivers x 3

–10 High Knee Tuck + Twist

–:30sec per side Single Leg Balance w/ T-hold

–:30sec Bent Knee Hollow Hold

–10 Goblet Squat

–10 Plank to Downdog

1x:

–1min Bike/Ski Erg

–5 ea 90/90 Lunge

–Turkish Sit up + 3 screwdrivers x 3

–10ea Knee Push Away

–:30sec per side Single Leg Balance w/ T-hold

–:30sec Hollow Rocks

–10 Goblet Squat

–5ea Single Arm Press

Dumbbell/Kettlebell Warm Up 5ea:

–5ea Single Leg DB/KB Deadlift

–:20sec Suitcase Hold (in place)

–5ea Single Side Dumbbell/Kettlebell Squat

–5ea Single Arm Dumbbell/Kettlebell Push Press

–5ea Single Arm Dumbbell Thruster

Metcon

Metcon (Time)

3 rounds for time of:

10 Single Leg Dumbbell Deadlifts (right) 50/35

50 ft Suitcase Carry (right) 50/35

10 Single Arm Dumbbell Thrusters (right) 50/35

20/17 Ski Erg/Row

10 Single Leg Dumbbell Deadlifts (left) 50/35

50 ft Suitcase Carry (left) 50/35

10 Single Arm Dumbbell Thrusters (left) 50/35

Time Cap: 15 min
Stimulus:

Choose a weight that you can do all movements unbroken.

When doing the single leg deadlifts the weight will be in the right hand when its says (right) so you will actually be balancing on left leg.

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