Wednesday 08/30/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

1:00 row leg drive only – no lean back

10 plank to downdog

10ea single leg bw deadlift

1:00 row – leg drive with lean back

10 alt shoulder taps – static

10 shoulder taps – dynamic

10ea sl kb deadlift

1:00 row – pause in the catch

2x – at the wall – lay on the floor

press up to plank – press back to downdog – walk feet up wall – walk hands halfway

5 Russian kbs

5 American kbs

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 front squats

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 fast – jump land punch

Weightlifting

Clean and Jerk

5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM Clean & Jerk)

* Complete a set every 1:30 *

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

– Rest as needed between sets -)

Metcon (Time)

5-4-3-2-1

Wall Walks

25-20-15-10-5

Kettlebell Swings (70/53)

Calorie Row

(Women Calories: 20-16-12-8-4)

Time cap: 16 minutes
Stimulus:

Good day to scale wall walks if needed. Choose a kb weight that you can get the first 2 sets done in 2 sets and the rest unbroken.