Thursday 05/04/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Bike 2:00 min

Hip mobility

10 alt lunges

10 squats

lacrosse ball shoulder blade smash

20 Plank Shoulder taps

:20 hs hold/pike hold

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:

30 single

5 wall ball front squat

5 wall ball push press

30 lofty single

1/2 wall walk

single single double

5 wall balls

Weightlifting

Power Clean

3 Sets x 1 Power Clean @85-90% of 1RM Clean

* Rest 60-90 seconds between sets *

Front Squat

3 Sets x 1 Front Squat @90% of 1RM Clean

* Rest 60-90 seconds between sets *

Metcon (4 Rounds for time)

Every 4:00 (4 sets)

25 Wall Balls (20/14)

50 Double Unders

4 Wall Walks
Stimulus:

We are looking to have 1:30-2:00 rest – today is a great day to scale reps to create the intended stimulus. We want you to push it on the wall balls and try to go unbroken – 2 sets at the most. Same for du. Wall walks need to be done at a consistent pace.