Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–30 Jumping Jacks

–:30sec Bent Knee Hollow Hold

–:20 sec deadhang

–30 Forward Jumping Jacks

–:30sec Bent Knee Hollow Hold Rocks

–:20 sec lat active

Smash/Mobility/Stretch:

Lacrosse ball –

upper trap

shoulder blades

upper lat

7 hollow arch on the wall

7 Ballerina

2 Rounds:

–4 Alt Scorpion + Yoga Pushup x 5

–5 ea SA ring row with a twist

–5 ea DB Floor Press + IR/ER

Rope Climb Teaching Progression 1x:

–2 Lay to Stand Rope Climb

–:03sec Rope Hang

–3 Find It & Feed It

–3 Find It & Feed It + 1 Pull

–2 Find It & Feed It + 1-2 Pulls

Go on coach’s call as needed. Have athletes modify to doing a seated pull or ring row as needed.

Bench Press Build Up Sets 1x:

–10 Bench Press (empty barbell)

–3 Bench Press @ 45%

–3 Bench Press @ 55%

–2 Bench Press @ 65%

–1 Bench Press @ 70%

Metcon

Metcon (AMRAP – Reps)

12 min amrap:

Yoke Carry, 100 ft (225/185)

DBall Bear Hug Carry,100 ft (100/70)

Rest 2 mins

In 10 mins, for max reps of:

Rope Climbs

In 2 mins, for max reps of:

Bench Press, 70% 1RM