Thursday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY TO OUR FEARLESS LEADER DANA!

DANAS BDAY WOD BELOW; HEAVY LIFTING AND STRONGMAN WORK!

Warm-up

Warm-up (No Measure)

1 Round:

–8 ea Bent Knee Side Plank with Rotation

–10 KB Screwdrivers ea

–10 ea Single Leg BW Deadlift

–10 KB Screwdrivers ea

–8 ea Bent Knee Side Plank with Rotation

1 Round:

–10 Romanian Deadlift

–10 Bent Over Barbell Row

–5 Down & Low Pull

–5 Down & High Pull

–10 Down & Muscle Clean

–5ea Elbow Rotations

–5 Front Squats

Tall Power Clean Progression Part #1 1x:

–5 Tall Clean w/ 3 sec pause

–5 Tall Clean Land 2″

–5 Tall Clean Land 4″

–5 Tall Clean Land 6″ or parallel

Power Clean Progression Part #2 1x:

–5 High Hang Power Clean

–5 Hang Power Clean

–5 Power Clean

Power Clean Build Up Sets 1x:

–Take 5-8 minutes to have your athletes build to their starting weight in the power clean. Be sure that athletes are practicing their start position and not doing any touch-and-go reps.

Weightlifting

Power Clean (3-3-2-2-1)

Power Clean 3-3-2-2-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

Accessory

Warm-up (No Measure)

With a Partner,

16:00 AMRAP

P1- 100′ heavy sled push/drag

6 DB Bench Press, heavy

P2- DBALL Bear Hug Hold , heavy