Friday 06/30/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up (No Measure)
:30 ski
10 ostrich walk
8 plank to downdog
banded 7’s
– pull aparts (palms up)
– pull across
– w pull aparts
– behind the neck pull aparts
– pass thru
:30 ski
10 deadlift
8 muscle snatch
banded 7’s
:30 ski
5 tripod
3 tripod + knee raise
:20 sec handstand hold
Strength
Deadlift
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%
* Rest as needed between sets
*superset with strict handstand pushups
Strict Handstand Push-ups (AMRAP – Reps)
5 Sets:
50% reps of Max Unbroken Reps (SHSPU)
Mayhem Affiliate version of 2023 Semifinals Workout 4 (Weight)
Mayhem Affiliate version of 2023 Semifinals Workout 4- part 1
You have 6 minutes to complete:
600 or 800m Run
Find a heavy snatch (full squat or power) in the remaining time
* We encourage you to choose a distance that you are confident you can complete in 4 minutes or less.
-Rest exactly 2:00 then start Part 2-
Mayhem Affiliate version of 2023 Semifinals Workout 5 (Time)
Mayhem Affiliate version of 2023 Semifinals Workout 5
For time:
8 Power Snatch (135/95)
600 0r 800m Run
Time cap: 7:00