Thursday 05/25/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike:45 arms only

foam roll quads

glues

inner thigh

bike :45 legs only

figure 4 banded hip distraction

lateral step ups

bike :45

tricep smash/stretch

elbow plank to downdog

Burgener Warmup – Clean

3 of each

Down and up

Elbows high and outside

Muscle clean

Tall power cleans

Tall clean

Skill transfer exercises – clean/front squat

3 of each -From the rack

no hand front squats

Front squats

Pause front squats

1 ½ squats

In the hole squats

Finish with a 10 sec squat down to the jhook

3x High Hang Clean

-power

– power ride it down

-full squat clean

3x Hang Clean

-power

– power ride it down

-full squat clean

3x Clean

-power

– power ride it down

-full squat clean

Weightlifting

Clean

Heavy Single – 15 minutes

* Rest as needed between sets *

Metcon (Time)

4 Rounds

20/16 Calorie Assault Bike

25 Box Step Ups (24/20)

Time cap: 12minutes
Stimulus:

This is going to be hard on the legs. Finish the bike in 1:30 or less. Push the pace on the step ups – make sure you stand all the way up at the top.