Wednesday 08/02/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up (No Measure)
10 up/downs
10 lateral hops
10 forearm plank to downdog
5ea lateral box step ups
3 deadlift
3 shrug
3 high pull
**on the wall – laying on back feet up on the wall
lacrosse ball low back
squat with tension/front rack
5 pause burpees
10 lateral hops over barbell
10ea elbow side plank rotations
5 box jumps
3 muscle
3 front squat
3 burpees over barbell
5 tall clean drops – working down into full squat
3 box jump over
3 squat cleans
Metcon (2 Rounds for time)
Every 3:00 (8 sets)
10 Burpee Over Bar
4 Squat Cleans (185/125)
10 Box Jump Overs (24/20)
Stimulus:
Looking to be done with movements in 2 min giving you a minute of rest
*score will be fastest and slowest rd
Accessory
4 rounds for quality:
10 lying db hamstring curls
10 supine grip bent over barbell row
Lying DB Hamstring Curl
*Rest 1:30-2:00 b/t sets
Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets