Tuesday 11/07/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
10 strokes leg drive only
10 strokes leg drive + lean back +pause
10 strokes pause rowing
8ea hamstring nerve floss
8 plank to downdog
8ea slow groiners
10 glute bridge
20 banded low trap row
10 progressive bootstrappers
clean deadlift
clean deadlift shrug
clean deadlift shrug high-pull
muscle clean
front squat
strict press
tall clean drops – dropping deeper
power clean – dropping deeper
hang squat clean
coach push jerk
coach complex
Power Clean + Hang Squat Clean + Shoulder to Overhead (Weight)
work up to a heavy single
Metcon (Distance)
For Distance:
20 sets
30-seconds Max Distance Row
30-second Rest