Monday 03/06/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
2 rds;
:30 sec ski
20 sec deadhang
:20 sec handstand hold
2 rds:
3 deadlift
3 high pull
3 muscle clean
3 strict press
2 rds:
5 Lat Pullups
5 Ring Rows
3 Tripod
3 Tripod Knee Lift
1 headstand
2 rds:
3 Tall Clean Drops
3 Push Press
3 Power Clean
3 Push Jerk
2 rds:
2 Jumping Strict Pull-ups
2 Strict Lower handstand – come off the wall
2 rds:
3 clean and jerk – resetting
3 clean and jerk rebounding
Weightlifting
Clean and Jerk (Every Minute (10:00)
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)
Metcon (Time)
Ski 400m
-into-
5 Rounds
5 Strict Pull Ups
5 Strict HSPU
15 Abmat Situps
-into-
Ski 400m
Time cap: 12minutes
Stimulus:
Looking for a fast pace on the buy in and cash out ski. For the strict movements we are looking for unbroken reps or a quick 2 sets.