Monday 08/22/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ ski 1:00

(1 slow groiner ea + low bootstrapper + 1 bootstrapper + 1 air squat) x4

bike/ski 1:00

(1 plank to downdog + 3 plank rocks + worm down + 2 scorpion+1 strict up) x4

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- ride it down

3 power from knee – ride it down

3 power from mid shin – ride it down

3 strict press

3 push press

3 push jerk

– jump and land

– jump and land hands at shoulders

– slow – jump land punch

– fast – jump land punch

– barbell slow – jump land punch

– barbell fast – jump land punch

Weightlifting

3 Position Squat Clean

High Hang, Above the Knee, Floor

* 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@65% of 1RM Clean)

* Complete a set every 1:30 *

Push Jerk

3 sets: 3 Push Jerks (@75% of 1RM Clean and Jerk)

* Rest as needed between sets *

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Each year in the United States Navy, a highly qualified and elite cadre of Sailors is selected and promoted to join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise, and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to their country.