Wednesday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY JOHN COOMBS!!
Warm-up
Warm-up (No Measure)
Hinge Prep:
–10 cat/cow
–10ea Hamstring Nerve Floss
–5 Touch Toes
–5 Reach to the sky touch toes
1 Round:
–1-minute Bike/Ski Erg
–8 Sumo Inchworm
–12 Plank Shoulder Taps
–:20sec Dead Hang
–8 Scap Pull Up
Hinge Prep:
–10 cat/cow
–10ea Hamstring Nerve Floss
–5 Touch Toes
–5 Reach to the sky touch toes
1 Round:
— 1-minute Bike/Ski Erg
–15 Kettlebell Sumo Deadlift
–12 Alt SA Plank to Downdog
–:20sec Lat Active Hang
–8 Kip Swing
Hinge Prep:
–10 cat/cow
–10ea Hamstring Nerve Floss
–5 Touch Toes
–5 Reach to the sky touch toes
Kettlebell Swing Teaching Progression 1x:
–Set feet up in the squat position
–Establish a hinge pattern
–6 Kettlebell Swing to waist height
–6 Kettlebell Swing to eye level
–6 Kettlebell Swing all the way overhead
Bar Muscle Up Specific Warm Up 1x:
–3 Kip Swing + 1 Pull Up x2
–3 Kip Swing + CTB x2
–3 Kip Swing + Hip to Bar x2
–1 Bar Muscle Up or Variation
Workout Prime 1x:
–6 Kettlebell Swing @ workout weight
–1-2 Bar Muscle Ups or Variations
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Kettlebell Swing, 70/53 lbs
Bar Muscle-up
Time Cap: 15 min
Stimulus:
Heavy KB today – you want to choose a weight that is challenging but that you can do all sets unbroken.
Bar MU will need to be broken up. If you have bmu but not the volume scale the reps. For bmu scale some jumping bmu or banded would be fun for today – make it easy and get on top of the bar.
Accessory
Warm-up (No Measure)
3 rounds for quality of:
8 L/8 R Side Plank Reach Throughs
12 Scap Pull-ups
15 Band Face Pulls
Lateral Raise Hold, pick load, 20 secs