Thursday 05/11/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up (No Measure)
Bike/ski 1:00
green band lats and low back
Lacrosse ball wall low back
Wall Squat Series
Wall hollow arch
Wall ballerina
Kang Squats
Bike/ski 1:00
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
3 sets of 1 Clean @85-90% of 1RM Clean
* Rest 60-90 seconds between sets *
Clean Grip Deadlift
3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean
* Rest 60-90 seconds between sets *
Metcon (AMRAP – Reps)
15 min AMRAP
12/10 Calorie Bike
10 Thrusters (75/55)
12/10 Calorie Bike
8 Thrusters (95/65)
12/10 Calorie Bike
6 Thrusters (115/75)
12/10 Calorie Bike
4 Thrusters (135/95)
12/10 Calorie Bike
Max Squat Clean Thrusters (155/105) in the remaining time
Stimulus:
Moderate pace on the bike so you can do your thrusters unbroken. Try to finish the bike in 60 sec or less.
We want 3-5minutes at the end to work on your squat clean thruster and looking to get 15+ squat clean thrusters in the remaining time so choose a weight that you can move in quick singles or a few tap and go sets.