Wednesday 06/21/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

1 min row

*hinge + half slide + full slide

20 ostrich walk

20 forearm thoracic pushups

10 alt moose antlers

hamstring stretch – coaches choice

1 min row – pause rowing

20 db romanian death march

10ea single arm db high pull

10ea single arm db strict press

lat/shoulder stretch – coaches choice

1 min row

5 db deadlift

5 db swing

5 db shrug

5 db clean

5 db push press

Workout (AMRAP – Rounds and Reps)

20:00 Amrap

25/20 Calorie Row

40 Dumbbell Deadlifts (50s/35s)

25/20 Calorie Row

30 Dumbbell Hang Power Cleans (50s/35s)

25/20 Calorie Row

20 Dumbbell Shoulder to Overhead (50s/35s)
Stimulus:

Shooting for 2+ rds. Finish the row in 90sec. Shoot for a weight on dumbbells that you can break movements up into sets of 10. Dumbbells mush stay on the outside of the legs today for the deadlifts and the cleans

Skills and Drills

Pistols: Week 1

2 rds for quality:

10 feet together squat

10 feet together squat holding a plate in front (straight arms)

5ea step back lunge (front knee shoots forward – foot stays flat)

5ea step back lunge with knee tap only

5ea leg tuck pistol

**use a band or rig for assistance

**put a plate or abmat down to shorten rom on knee tap only lunge