Tuesday 10/24/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

foam roll lats

green band series

:30 deadhang

10 shoulder flexion/abduction/extension

:30 deadhang

10 shoulder flexion/abduction/extension

Foam Roll Hamstring

PNF

10 banded kneeling hinge

10 banded standing hinge

5 Deadlift to Knee

5 Deadlift mid shin to knee

5 deadlift

clean warmup:

3 hang shrug

3 hang shrug high pull

3 hang muscle

3 tall drops

3 high hang power clean

3 hang power clean

pulling warmup:

3 kip swing

3 jump into hollow arch

3 kip swing – break at knee

3 kip swing – pop the hip

2-3x – banded if necessary

1 pull-up

1 ctb

1 hip to bar

Floor Press warmup:

5 tempo floor press

3 floor press

Metcon (Time)

3 Rounds

10 Deadlift (225/155)

5 Bar Muscle Ups

-rest 2:00-

2 Rounds

20 Hang Power Clean (135/95)

10 Chest to Bar Pull Ups

-rest 2:00-

50 Barbell Floor Press (75/55)

30 Pull Ups

Time Cap: 19:00
Stimulus;

trying to finish each different set in 5 min. all movements should be broken up today. everyone should choose a progression of pulling movements that get harder