Monday 07/10/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

50 jump rope

10 up dog to childs pose + lat pulse

30 jump rope

10 plank to downdog + groiner

10 jump rope

10 elbow plank to downdog + heel pump

banded scap pull thru

back of shoulder lacrosse ball

banded overhead +

5 deadlift

3 muscle clean

3 strict press

5 crossover stop

5 single crossover

5 crossover

5 wall ball front squat

5 wall ball push press

5 wall ball

3 power clean

3 push press

3 push jerk

3 clean and jerk

Metcon (AMRAP – Reps)

Every 1:00 (7 rounds / 21 minutes)

Minute 1: 6 Clean and Jerks (135/95)

Minute 2: 15 Wall Balls (20/14)

Minute 3: 50 Crossover
Stimulus:

you want at least 15 sec for transition but having 30 sec so you can have a bit of rest is a good goal

Strength/Accessory (Weight)

4 sets at RPE 8:

10 DB Snow Angel Raise

15-20 reps (each side) Single Leg Calf Raise

Rest 1:00-1:30 b/t sets

Score weight used for the Snow Angels. Add calf raise weight to comments, if weighted.
DB Snow Angel Raise

Focus: Stand tall with a light dumbbell in each hand (palms facing forward). Keep the arms straight (but not locked out), raise the arms out to the side until they are directly overhead and then return to the starting position. Keep the core engaged to isolate work on the shoulder and don’t be tempted to go too heavy on this movement.

Single Leg Calf Raise

Focus: While standing, elevate foot so that you can pass below parallel to the floor with your heel. Drive through the big toe at extension. If needed, you can hold a DB to add weight and use a rig or a wall for additional balance support.

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