Wednesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 Round:
–:90 sec bike/Ski erg
–12 ea Bent Knee Side Plank + Rotation
–Turkish Sit-up + 3 Screwdrivers x 4
–5 Sumo Inchworms
–5 Up/Down
1 Round:
–:90 sec bike/Ski erg
–12 ea Bent Knee Side Plank + Rotation
–Turkish Sit-up + 3 Screwdrivers x 3
–10 Kettlebell Sumo Deadlift
–4ea Kettlebell Figure 8
–5 Burpees
Kettlebell Swing Teaching Progression1x:
–Athletes get set with hands on knees
–Set hands between the knees (bottom of the kettlebell swing)
–Establish top of the swing with midline braced
–5 Swing to the waist
–5 Swing to above the chest
–5 Swing to overhead
Burpee Specific Warm Up 1x:
–5 Burpees
Movement Prep/Workout Prime 1x:
–8 Kettlebell Swing
–4 Burpees
Metcon
Metcon (Time)
5 rounds for time of:
15 Kettlebell Swings, 70/53 lbs
15 Burpees
Compare to 5-20-21.
Time Cap: 12 min
Stimulus:
Trying to get kbs done unbroken or 2 quick sets. Move at a consistent pace for the burpees.
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