Thursday 11/30/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
barbell smash calves/shins
tippy toe walks
heel walks
deficit calf raises
barbell smash upper lat/triceps
rig lat/tricep stretch
10 forearm plank to downdog
30 singles
20 scissors
20 jumping jacks
3 singles + 1 du-stop x3
3 singles + 1 du + 3 singles x3
du
pausing deadlift – up and down
from the hang:
shrug
highpull
muscle
from midshin:
shrug
highpull
muscle
foot drills – working on hips and feet
tall drops
hip slaps
tall clean drops
down – pause
down/up no pause
high hang power clean + pause in landing
hang power clean + pause in landing
power clean + pause in landing
jump and land
jump and land hands at shoulders
jump, land , punch arms overhead
complex
Weightlifting
deadlift + hang power clean + push jerk (Weight)
3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk
5 working sets – every 2 min for 10 min building
Metcon (Time)
For Time:
150 Double Unders
20 Power Cleans (155/105)
100 Double Unders
10 Power Cleans (185/125)
50 Double Unders
Time Cap: 12min
Stimulus:
Quick singles is a good call today on the power cleans. This is a good day to practice double unders in the wod
2min, 90sec, 1 min