Tuesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
EMOM x 9min:
Minute 1- :45sec Jumping Jacks, Skiers, Up/Downs
Minute 2- :45sec of Spiderman, Inchworm + Push Up, Sky Reach
Minute 3- 3 reps per side of: Single Arm KB Swing, Single Side KB Squat, Single Arm Push Press
Dumbbell General Warm Up 1x:
–5 Dumbbell Deadlifts
–5 Dumbbell Hang Clean
–5 Dumbbell Squats
–5 Dumbbell Push Press
Kettlebell Specific Warm Up 1x:
–6 Russian Kettlebell Swing
–6 Kettlebell Swing
Dumbbell Specific Warm Up 1x:
–3 Dumbbell Thrusters (pause at the top)
–3 Dumbbell Thrusters (no pause at the top)
Metcon
Metcon (AMRAP – Reps)
Every 1 min for 12 mins, alternating between:
10 Dumbbell Thrusters, 50/35 lbs
10 Kettlebell Swings, 70/53 lbs
Stimulus:
You want to finish each movement in :40sec to give yourself some good time to transition. If your doing the open you may want to decrease the reps to reduce volume today.
Accessory
Warm-up (No Measure)
3 rounds for quality of:
12 Tempo Split Stance Deadlifts, pick load
12 Single Arm Dumbbell Static Hold Rows, pick load
Tempo Split Stance Deadlifts- 3 secs down and 3 secs up
Single Arm Dumbbell Static Hold Rows- one arm holds weight at chest while other arm rows