Thursday 04/27/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

row 2min

green band shoulder series

row 2min

barbell knee smash

row 2min

foam roller shin smash

then:

5 ea stationary lunges

5 plank to downdog

5 ea deadbug

10 alt lunges

10 Plate Ground to Overhead + 10 sec hold

5 ea plate dead bug

coach dip drive for both push press and split jerk

coach split jerk

Strength

Push Press + Split Jerk

2 Push Press + 1 Split Jerk x 5 Working Sets

* 10-15 minutes *

Metcon (Time)

For Time:

250/200m Row/Ski

150ft Overhead Walking Plate Lunge 45/25

250/200m Row/Ski

125ft Overhead Walking Plate Lunge 45/25

250/200m Row/Ski

100ft Overhead Walking Plate Lunge 45/25

250/200m Row/Ski

75ft Overhead Walking Plate Lunge 45/25

250/200m Row/Ski

50ft Overhead Walking Plate Lunge 45/25

Time cap: 13minutes
Stimulus:

We are pushing the pace today – make it hurt.