Thursday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY AUSTIN and PETE!!!!
Warm-up
Warm-up (No Measure)
2 Rounds:
–3 little hops + 3 hops forward x 3 then run to garage
–karaoke back
then:
–:20sec Dead Hang
–:30sec Bent Knee Hollow Hold
1 Round:
–200 Meter Run
–12 Kettlebell Sumo Deadlift
–8ea Single Arm KB Swing
— 6ea Single Arm Kb Row
–:20 sec lat active hang
–:20 sec hollow hold
–:20 sec superman hold
Kipping Pull Up Teaching Progression 1x:
–3 Jumping Pull Ups
–3 Kip Swing
–3 Kip Swing + Press Down
–2xs 3 Kip Swing + Pull
–2-3 Kipping Pull Ups or Jumping Pull Ups
Kettlebell Swing Specific Warm Up 1x:
–6nRussian Swing
–6 American Swing
Movement Prep/ Workout Prime 1x:
–6 American Kettlebell Swing @ workout weight
–3 Pull Ups or Variation
–100 Meter Run (workout pace)
Metcon
Pyramid Double Helen (Time)
For time:
Run, 1200 m
63 Kettlebell Swings, 1.5/1 pood
36 Pull-ups
Run, 800 m
42 Kettlebell Swings, 1.5/1 pood
24 Pull-ups
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Time Cap: 26 min
Stimulus:
The volume will add up quickly on this wod – a good option for today is to scale the reps:
Run, 800 m
42 Kettlebell Swings, 44/26 lbs
24 Pull-ups
Run, 600 m
21 Kettlebell Swings, 44/26 lbs
12 Pull-ups
Run, 400 m
15 Kettlebell Swings, 44/26 lbs
9 Pull-ups
break up pull-ups and Kbs early and often to save grip strength