Monday 09/18/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ski 1:00

10 plank to downdog

:30 deadhang

10 shoulder flexion/abduction/extension

bike/ski :45

4ea passive cossack squat

4ea active cossack squat

:30 lat active

10 shoulder flexion/abduction/extension

5 up/downs

5 kip swings

5 squats

5 pause burpees

3 kip swings + 3 hip pops

3 hip pops + 1 kipping pull-up

1 kipping pull-up + 1 ctb

5 squats

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

– jump and land

– jump and land – thumbs at shoulder

– jump land punch – slow

– jump land punch – fast

Weightlifting

3 Position Squat Clean

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

High Hang, Above the Knee, Floor
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@60-70% of 1RM Clean & Jerk)

Complete a set every 1:30

Hold on to the bar until all 3 reps are complete

Push Jerk

3 sets: 1 Push Jerk (@80-90% of 1RM Clean and Jerk)

* Rest as needed between sets *

Metcon (Time)

12-9-6

Hang Squat Clean (155/105)

Burpee Chest to Bar

Time cap: 10 minutes