Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Warm Up 2x:

–1 min Bike/Ski Erg

–10 Lying Leg Crossover

–10 Straight Leg Sit Up

–3x 5 Thoracic Push Up + 3 Plank to Downdog

–:10 sec deadhang/:10 sec lat active/10 lat pullups

–:20 OH Barbell Hold

Specific Barbell Warm Up 1x:

–10 Dip + Stand

–5 Strict Press

–3 Push Press with :03 Pause in Dip + :03 Pause OH

–3 Push Press

Toes to Bar Specific Warm Up 1x:

–:15sec Hollow Hold

–:15sec Arch Hold

–6-8 Kip Swing

–3 Kip Swing + 3 Kipping Knee Raise

–:15sec Hollow Hold

–:15sec Arch Hold

–3 Kip Swing + 3 Knees to Elbow or 3 Kipping Knee Raise

–3 Toes to Bar or Variation

Workout Prime/Movement Prep 1x: (optional)

–:30sec bike @ workout pace

–4 Push Press @ workout weight

–4 Toes to Bar or Hanging Knee Raise

Metcon

Metcon (Time)

For time:

Bike, 2400 m

75 Push Press, 75/55 lbs

50 Toes-to-bars

Time Cap 12 min
Stimuls:

Grip is going to be an issue today – break up sets of both the push press and the ttb early.

Accessory

Warm-up (No Measure)

3 rounds for quality of:

5-10 Tempo Push Ups

10 Tempo Bent Over Flies, pick load

Reverse Grip Hang, 30 secs

Tempo- 3 secs up and down