Thursday 04/20/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike :30- legs only

bike :30

foam roll/lacrosse ball thoracic

:20 sec deadhang

10ea Single leg raises on rig + ir/er

50′ sa ovhd carry ea

bike :30- arms only

bike :30

thoracic lats barbell

:20 sec lat active

10 plank to downdog

50′ sa ovhd carry ea

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

wod prep:

5 db squats

5 db push press

5 db thruster

5 kipping hanging knee raise

5 kipping hanging straight leg raise

5 ttb

Weightlifting

Power Clean

2 Power Cleans x 3 sets @80% of 1RM Clean

* Rest 60-90 seconds between sets *

Front Squat

2 Front Squats x 3 sets @85% of 1RM Clean

* Rest 60-90 seconds between sets *

Metcon (No Measure)

12:00 Amrap

12/10Calorie Bike

12 Toes to Bar

9 Dumbbell Thrusters (50s/35s)
Stimulus:

looking for 5-6 rds – ttb can be done unbroken or 2 quick sets. Thrusters should be done unbroken every rd.