Tuesday 04/25/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

50 single jump rope

20 alt quad stretch

40 single jump rope

20 alt figure 4 stretch

30 single jump rope

20 cat/cow

20 single jumprope

20 alt wide groiner

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 – 2 rds:

10 du

5 kb deadlift- work up in weight

5 kb Russian swing

5 kb swing

5 front squats – work up in weight

Weightlifting

Clean

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

* Rest 60-90 seconds between sets *

Clean Grip Deadlift

3 sets x 2 Clean Grip Deadlifts @ 90% of 1RM Clean

* Rest 60-90 seconds between sets *

Metcon (Time)

50-40-30-20-10

Double Unders

25-20-15-10-5

Kettlebell Swings (53/35)

5-4-3-2-1

Front Squat (185/125)

Time cap: 14 minutes
Stimulus:

This will be grippy – shake out the forearms betweensets. Looking to go unbroken as much as possible on movements.