Thursday 09/06/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

ski 1:00

tricep/front rack smash on barbell

10 plank to downdog

10 bootstrappers

ski 1:00

banded scap wrap

10 forearm plank to downdog

10 squats

with barbell:

3 pause clean grip deadlift (mid shin, knee, high hang)

3 muscle from high hang

3 muscle from knee

3 muscle from mid shin

3 front squats

with barbell:

3 tall clean drops – move it down

3 power from high hang- move it down

3 power from knee- move it down

3 power from mid shin – move it down

3 strict press

3 push press

3 push jerk

– jump and land

– jump and land hands at shoulders

– slow – jump land punch

– fast – jump land punch

– barbell fast – jump land punch

Weightlifting

3 Position Squat Clean

High Hang, Above the Knee, Floor

* 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk)

* Complete a set every 1:30 *

Push Jerk

3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk)

* Rest as needed between sets *

Metcon (Time)

Affiliate Version of “Alpaca Redux”

150ft Front Rack Double Dumbbell Walking Lunge (50s/35s)

-into-

3 Rounds

2 Rope Climbs

12 Dumbbell Clean and Jerks (50s/35s)

50ft Front Rack Double Dumbbell Walking Lunge (50s/35s)

Time cap: 16 minutes
Stimulus:

The first set of lunges should be broken up into 2-3 sets. The dumbbell clean and jerks should be competed in 2 sets. Scale for rope climbs today will be strict pull-ups or jumping pull-ups