Wednesday 05/17/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

row/ski :90

*3 straight leg- 3 1/2slide- 3 full slide

20 ostrich walk

10 up/dog to childs pose

20 hamstring scoops

10 elbow plank to downdog

row/ski :90

*1 straight leg- 11/2slide- 1 full slide

10 alt groiners

:30 sec bent knee hollow

10 alt dynamic pigeon

:30 sec superman

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

10 sets of 1 Squat Clean @75% of 1RM Clean

* Complete 1 set every minute for 10 minutes

Metcon

Quarterfinals 23.4-ish (AMRAP – Rounds and Reps)

18:00 Amrap

500/450m Row

25 GHD’s

250/225m Row

25 V-Ups
Stimulus:

Scale for GHD is going to be med ball ghd sit-up. V-ups will get very hard after the sit-ups – scale to a single leg v-up if necessary.