Wednesday 05/10/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

10 strokes straight leg row (pay attention to what the seat does as you swing body forward)

10 strokes straight leg row + half slide

10 strokes straight leg row + full slide

**pec lacrosse ball foam roller smash

20 ostrich walk

10 up/downs

5 burpees

:20 quadruped hold

5 cat/cow

20 alt quadruped alt lifts

5 cat/cow w/ rock back

5 ea quadruped to crab

:20 Pike Hold

20 Pike Hold Shifts (feet to hands)

**banded bully stretch – 2 positions

5 eadb dl

5 ea db swing

5 ea db clean

5 ea db strict press plus

5 ea db snatch

5ea seated z press

4 low box jump get overs

Metcon (3 Rounds for reps)

7:00 Amrap

60/48 Calorie Row

Max Dumbbell Snatch (70/50)

-@10:00-

7:00 Amrap

60/48 Calorie Row

Max Strict Handstand Push Ups

-@20:00-

7:00 Amrap

60/48 Calorie Row

Max Burpee Box Get Overs (30/24)
Stimulus:

You want to be off the rower at about 3:30-4:00 – so scale calories accordingly. That will leave you with at least 3 min to accumulate as many reps as you can in the other movements. Looking for 15-20+reps.

scale for hspu is either pike strict hspu or zpress