Thursday 09/14/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

straight leg row 1:00

hip opener series

straight arm row :45

green band lat series

row :30

5 bootstrappers

5 pause air squats

8 plank to downdog

8 alt t-plank

5 db front squat

5 db push press

5 db thrusters

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 – catch -ride it down

3 power from high hang – catch -ride it down

3 power from knee – catch -ride it down

3 power from mid shin – catch -ride it down

3 strict press

3 push press

3 push jerk

Weightlifting

Clean & Push Jerk

10 sets: 1 Squat Clean + 1 Push Jerk (start at 65% and build, no higher than 90%)

* Complete 1 set every 1:15 *

Metcon (Time)

Turkey Challenge Online Qualifier 23.2

Complete for Time:

21-18 – 15 – 12 – 9

Calorie row

Dumbbell Thrusters

Time cap: 15min

RX (50/35)

open and masters (35/20)