Wednesday 03/15/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

3 position lunge hip flexor stretch series

:20 quadruped hold

all on one side then switch:

5 sa db dl

5 front rack scap wraps

5 front rack lunge taps

5 sa db press

3 position lunge hip flexor stretch series

20 alt quadruped shoulder taps

all on one side then switch

5 sa db swing

5 front rack scap wraps

5 front rack lunge

5 sa db push press

3 position lunge hip flexor stretch series

20 alt quadruped toe taps

all on one side then switch

5 sa db clean

5 front rack scap wraps

5 front rack alt lunge

5 sa db push jerk

3 ea db clean and jerk

3 dbl db clean and jerk

3 dbl db front rack lunge

Metcon (Time)

21-15-9

Double Dumbbell Clean and Jerks (50s/35s)

50ft Double Dumbbell Front Rack Walking Lunge (50s/35s)

Time cap: 10 minutes
Stimulus:

We are not expecting any thing to be done unbroken – this is heavy. Break it up as needed. 2-3 sets on the first set of clean and jerks – and 2 sets on the lunges. You can hold the db’s horizontal or vertically on the shoulders but must have a full grip on them.

Accessory

3-4 rounds for quality:

10 Goblet Squat: 1 and a Half Reps

10 Hamstring Ring Curls

10 Seated Dumbbell Calf Raise

*elevate toes and place db’s/plates on knees