Tuesday 11/21/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ski: 1:30

banded hip flexor

achilles band

3rds:

5 forearm plank downdog

5ea leg swings

5ea stationary lunges

clean footwork drills:

tall drops – hands at sides, hands in front rack

hip slaps

pausing clean deadlift

clean shrug

clean high pull

muscle clean

tall clean drops

down position

down up – no pause

high hang power clean

hang power clean

power clean

little hops + big hops

box step ups

box jumps

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

3 Power Cleans (185/125)

5 Box Jumps (30/24)
Stimulus:

Shooting for 7+ rounds today. Cleans are heavy – singles are appropriate. Box jump is high – if 24 is too high add a plate to the 20″ box -just try to get a little higher then you usually would.

Accessory

3-4 rds for quality:

100′ Suitcase Carry

7ea db lateral step up

:10 sec each single arm plank