Wednesday 03/29/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Bike/ski 2:00

2 rds:

5 hollow arch stretch on the wall

7ea Ballerina Stretch on the wall

1:00 ea hamstring smash on barbell

then:

14 Alt Lunges

14 Lat Pull Ups

12 Alt. Box Step Ups

7 Ring Rows

5 Box Step Over (no weight)

5 Box Step Over (light dbs)

5 Jumping Strict Pull Up

Burgener Warmup – Clean

3 of each

Down and up

Elbows high and outside

Muscle clean

Tall power cleans

Tall clean

Skill transfer exercises – clean/front squat

3 of each -From the rack

no hand front squats

Front squats

Pause front squats

1 ½ squats

In the hole squats

Finish with a 10 sec squat down to the jhook

3x High Hang Clean

-power

– power ride it down

-full squat clean

3x Hang Clean

-power

– power ride it down

-full squat clean

3x Clean

-power

– power ride it down

-full squat clean

Weightlifting

Clean

Squat Clean

– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Metcon (AMRAP – Reps)

15:00 AMRAP:

5-4-3-2-1

Strict Pull Up

Dumbbell Step Over (2x 50/35 to 20”)

RX+: strict chest to bar
Stimulus: Looking for 4+ rounds. This is going to be tough on the grip and on the shoulders – don’t let these low reps of pull-ups fool you – they are going to add up quick. You want to be able to do that first set of 5 unbroken. DB step ups try to find a good rhythm and move thru quickly – you don’t want to hold onto those db’s any longer then necessary.