Thursday 08/17/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ski 1:00

smash tricep upper lat on barbell

tricep/ lat stretch on rig

bike/ski 1:00

banded 90/90

banded split

plate split

2 rds

7 forearm plank to downdog

7ea db high pull

7 1/4 squat plate hold- to overhead hold

7 plate ground to overhead

7 ring rows

with barbell:

3 pause clean grip deadlift (mid shin, knee, high hang)

3 muscle from high hang

3 muscle from knee

3 muscle from mid shin

3 front squats

with barbell:

3 tall clean drops

3 power from high hang

3 power from knee

3 power from mid shin

3 strict press

3 push press

3 push jerk

Weightlifting

Power Clean + Push Jerk

5 sets of: 2 Power Cleans + 1 Push Jerk @65% of 1RM

* Complete a set every 1:30 *

Front Squat

3-2-1-1-1 Front Squat (build up in weight)

Metcon (Time)

21-15-9

Thrusters (95/65)

Burpee Over Bar

Chest to Bar

Time cap: 10 minutes