Friday 07/14/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

foam roll upper hamstring

10 cat/cow w/rockback

20 banded good mornings

10 banded hip thrusts

foam roller upper lat

banded lat stretch

20 childs pose single arm raises

10 plank to downdog

5 Plank to pike

Banded 7’s

7 PVC Pass Thru

7 PVC Back Squat

5 PVC Waiter Squat

5 PVC Overhead Squat

WOD PREP:

coach the high hang power snatch and power snatch

coach how to cycle

Strength

Deadlift

5 sets x 2 Deficit Deadlifts @75% of 1RM

* Rest as needed between sets *

Strict Deficit Handstand Push-ups

5 sets x 40-50% reps of Max Unbroken Reps (SHSPU)

-The prescribed deficit is 4” for men and 2” for women.

Metcon (Time)

63 Deadlifts (75/55)

45 Hang Power Snatch (75/55)

27 Overhead Squats (75/55)

Time cap: 9 minutes