Friday 04/28/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

3 rds:

:30 bike

10 ostrich walk

10 ea leg swings

10 ea sa db dl

:20 sec deadhang

7 ea sa db swing

10 straight leg sit-ups

:20 sec lat active

7 ea sa db clean

10 alt v-ups

10 lat pull-ups

7 ea sa db press

10 Dragon Flags

10 kip swings

7 ea sa db snatch

3 kip swings + 3 kipping hanging knee raise hip height

3 kip swings + 3 kipping hanging knees to armpit

1 kip swing + 1 knee raise + 1 knee to armpit + 1 ttb

10 alt db snatch

Metcon (Time)

5 rounds

10/8 Bike

15 Toes to Bar

-into-

75 Dumbbell Snatch (50/35)

Time cap: 16 min
Stimulus:

Consistency in these first 5 rds – break up the ttb right away into 2-3 sets. For the snatch find a nice pace – get a plan in your head for how you will break this up

Accessory (No Measure)

Shoulder Press

4 sets of 8 reps @ – RPE 8/10

*Rest 2:00-2:30 b/t sets

GHD Hip Extension

*Rest 1:00-1:30 b/t sets

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.

GHD Hip Extension

https://youtu.be/-C2OcAP9fg4
4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets