Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 Rounds:

:30sec Jumping Jacks or Mountain Climbers

5ea OH Samson Lunge (25/15 plate)

10 Squat w/ Plate Push Away (25/15 plate)

10 Scap Push Up

10 Scap Pull Up

:30sec Bent Knee Hollow Hold

Walking Lunge, Pull Up & OH Carry Specific Warm-Up 1x:

8 Alt. Dumbbell Lunges (in place, light wt)

6 Kip Swing

:20sec ea. Single Arm OH DB Hold (light)

6 Alt. Dumbbell Walking Lunges (light)

3 Kip Swing + 1-2 Pull-Ups

5 Dumbbell Push Press

:20sec Dumbbell OH Hold

Workout

Metcon (Time)

For time:

50 Pull-ups

75 Dumbbell/Kettlebell Lunge, 50/35 lbs

50 Pull-ups

75 Double Dumbbell/Kettlebell Overhead Carry Marches 70/53 lbs

Goal: sub 15 mins
Stimulus:

Pull-ups should take no more then 3-4 min. We have not done high volume pull-ups in over a month – keep this in mind – 100 pull-ups may not be a good idea for you – be smart. Scale reps as needed.

You should have to break up lunges and overhead carry 3-4 times in the set.

Cool down

Warm-up (No Measure)

3 rounds for quality of:

7 L/7 R Crossbody Dumbbell Muscle Snatches, pick load

Hollow Body Plank Hold, 1 min

10 Plate External Rotations, pick load