Wednesday 09/27/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

ski :30

lacrosse ball hip flexor

couch stretch pos 1

ski :30

lacrosse ball hip flexor

couch stretch pos 2

ski :30

lacrosse ball hip flexor

couch stretch pos 3

8 straight leg sit-ups

all on right then left:

5 db deadlift

5 db swing

5 db clean

5 db press

5 db snatch

8 alt v-ups

4 alt db snatch

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

Clean & Push Jerk

Build to a heavy Squat Clean + Push Jerk

(10-12 min)

Metcon (Time)

2 sets (1 set every 10:00)

20/16 Calorie Ski

20 V-Ups

20 Alternating Dumbbell Snatches (50/35)

20 V-Ups

20/16 Calorie Ski

Time cap each set: 8 minutes