Friday 10/20/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

2rds:

1:00 ea lacrosse ball glute

20 pulses ea posterior hip capsule stretch

7ea banded step over + lunge

3 deadlift

3 muscle clean

1 strict press + :20 hold

10 shoulder taps static + 10 shoulder taps dynamic

3 tall clean drops

3 high hang power cleans

3 hang power cleans

3 power cleans

5 plank to downdog + pike

coach back squat

wod prep:

3 light power clean

1/2 wall walk

3 moderate power clean

1/2 wall walk

Strength

Back Squat

Back Squat:

– Establish an 8 RM for the day. Then, perform a drop set of 8 reps at 85% and 8 reps 80% of the original 8RM.

Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP

Round 1: 3 Power Cleans (155/105) + 1 Wall Walk

Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Round 3: 3 Power Cleans (155/105) + 3 Wall Walks

Round 4: 6 Power Cleans (155/105) + 4 Wall Walks

Round 5: 6 Power Cleans (155/105) + 5 Wall Walks

Round 6: 6 Power Cleans (155/105) + 6 Wall Walks

Round 7: 9 Power Cleans (155/105) + 7 Wall Walks

……….