Wednesday 12/28/2022
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
3 min machine to get warm
7ea hamstring flow
7ea single leg bw deadlift
7ea db deadlift
7ea db swing
5 up/downs
:10sec plank + 10 plank rocks
7 progressive bootstrappers
7 air squats
7ea db clean
7ea db squat
5 Burpees
10alt shoulder taps + 5 strict down worm up pushup
7ea scorpion
7 plank to downdog
7ea db press
7ea db snatch
5 up/down + pushup
5 ea db plank row
with 2 dumbbells review:
db hang squat clean
db cluster
db woman maker
Metcon (Time)
For time:
40 DB hang squat cleans (50/35lb)
30 Elevated ring rows
30 DB clusters(50/35lb)
15 Chin Ups
20 DB woman-makers(50/35lb)
30 Elevated ring rows
Time Cap: 17min
Stimulus:
Looking to be able to cycle 10 hang squats cleans at a time and 5-7 clusters and woman makers. For the ring rows you want to try and get parallel to the ground – working to get 5-7 at a time.
Recovery
10 downward dog to cobra (restorative pace)
10/10 scorpion stretch