Tuesday 05/02/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

2 rds:

1:00 sec Ski/Bike

20 ostrich (20 hamstring scoop second rd)

5 Sumo Inchworm + 5 sec pause in pike

:20ea Bent Knee Side Plank (add Hinge second rd)

Burgener Warm-Up

3 of each

Down and up

Elbows high and outside

Muscle snatch

Snatch land

Snatch drop

Burgener Skill Transfer

3 of each

Snatch Push Press

Overhead Squat

Heaving Snatch Balance

Drop Snatch

Snatch Balance

with barbell –

3 High Hang Snatch

*power

*land in power – ride it down

*full squat

3 Hang Snatch

*power

*land in power – ride it down

*full squat

3 Snatch

*power

*land in power – ride it down

*full squat

wod prep:

5 deadlift + 5 strict press – barbell only

3 deadlift – light wt

:20 handstand hold

3 deadlift – mod weight

5 Pike handstand pushups

3 deadlift – mod/heavy weight

3 handstand negatives

3 deadlift – heavy

3 handstand pushups or what you are doing in wod

Weightlifting

Snatch

8 min

3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch

* Rest 60-90 seconds between sets

Snatch Grip Deadlift

5-7 min

3 Sets x 3 Snatch Grip Deadlifts @100% of 1RM Snatch

* Rest 60-90 seconds between sets

Metcon

Diane Bailey (Time)

21-15-9
Deadlift (275/185)
Strict Handstand Push Ups

Time Cap: 10min
Stimulus;

Scale for hspu today will be pike pushups or z press