Tuesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Partner Warm Up 1x:
Partner 1: Row 250/200 Meters
Partner 2: 10ea Lying Leg Swing + 10ea Lying Leg Crossover + 5 Roll Over V-Sit
Then…
Partner Plank Tap x 1minute
Partner Warm Up 1x:
Partner 1: Row 250/200 Meters
Partner 2: 20 Walking Lunges + 10 Air Squats + 5 Push-Ups
Then…
Partner Plank Tap x 1minute
Movement Prep/ Workout Prime 4-6xs:
–Row :20sec ON (hard pace) :10sec OFF (easy pace)
Metcon
Metcon (Time)
With a partner for time:
Row 2000 m
rest
Row 1500 m
rest
Row 1000 m
rest
Row 500 m
**each athlete will do full distance on the rower – rest while other partner works
Stimulus:
Looking for consistent split times for all row distances. Don’t blow out on the first row and have nothing left for the shorter distances.
Accessory
Warm-up (No Measure)
3 rounds for quality of:
10 Forearm Plank Seesaws
10 Ball Slams, 20/14 lbs
Hollow Rock, 20 secs
Rest 1:30