Wednesday 04/12/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up (No Measure)
Breathe work:
3 min bike
in the minute:
*10 sec inhale as deep as you can *hold breathe as long as you can
*nasal breathe remainder of the minute
repeat
flow:
5 cat cow w/rockback
5 slow groiners
5 slow pigeon
5 ea single leg raises
5 ea single leg crossover
5 v-sit rollover
Breathe work:
2 min bike
*take one nasal breathe every 5 sec – see how hard you can push on the bike keeping this breathing pattern. start easy and increase intensity
flow:
5 cat cow w/rockback
5 slow groiners
5 slow pigeon
5 ea single leg raises
5 ea single leg crossover
5 v-sit rollover
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
wodprep:
warm up your thruster
Weightlifting
Clean
3 Cleans x 3 sets @65-75% of 1RM Clean
* Rest 60-90 seconds between sets
Clean Grip Deadlift
3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean
* Rest 60-90 seconds between sets
Metcon (Time)
6 Sets (Every 3:00)
12/10 Calorie Bike
7 Thrusters (115/80)
RX+ (135/95)
Stimulus:
Looking for 1:1 work to rest ratio – try to get off the bike in less then a minute. thrusters need to be done unbroken.shooting to be done with a roundin no more the 90 seconds.
we will score fastest and slowest round on the whiteboard today