Monday 03/20/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

2x:

Bike/Ski 1:00

10 Banded monster walks – fwd/bwd/side to side

10 Banded Glute Bridge

5 narrow feet squat, 5 reg stance squat, 5 wide foot squat

Front rack mobility

5 up/downs

3 clean grip dl

3 clean grip shrug

3 clean grip high pull

3 muscle clean

5 up/downs over the bar

wrist stretch

3 burpees

3 tall clean drops

3 pausing front squats

3 power cleans

3 front squats

3 lateral burpees over the bar

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

1-3-5-7-9….

Power Cleans (115/80)

Front Squats (115/80)

LateralBurpee Over Bar
Stimulus:

Looking to get into the round of 11. You want to be able to touch and go the power clean reps until the last few rounds. Unbroken on squats for the majority of the time. Smooth and steady on the burpees.

Accessory (Weight)

4 sets for Quality

100ft Single Arm Overhead Dumbbell Carry (each side – as heavy as possible)

– rest as needed between sets-