Friday 06/09/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

foam roll calves, lats, hips

50 singles

:20 sec deadhang

15 elbow plank to downdog

:20 sec lat active

10 slow groiners

15 lat pullups

10 dynamic groiners

30 scissor jumps

5 deadlift

5 muscle clean

5 press

5 tempo/pause squats

5ea single leg jumps x 4

single single double x4

10 kip swings

5 kip swings with knee raise

5 kip swings with hand release

3 kipping pullups

20 double unders or attemps

3 thrusters – pause at shoulder

3 thrusters

Metcon (2 Rounds for time)

2 sets:

20 Pull-Ups

15 Thrusters (95/65)

100 Double Unders

15 Thrusters (95/65)

20 Pull-Ups

-Rest 5 minutes between sets-

Time Cap: 19min
Stimulus:

Shooting for 6-7 min per set. Then lots of rest – the goal is for your second set to be the same OR (dare I say it) even faster – push yourself. Try to hang onto the bar for the thrusters and break the pull ups up into either 2 big sets or multiple small sets without a lot of rest in-between.

Accessory

core accessory (Checkmark)

3 rounds:

15 Sit Ups

30 Flutter Kicks (each side)

7 Alligator Rolls (each way)

50′ DB Suitcase Carry (left)

50′ DB Suitcase Carry(right)