Thursday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
2 Rounds:
–:30 sec Ski erg
–5 Sumo Inchworm
–10 ea Bent Knee Side Plank +Hinge
–:30 sec Ski erg
–20 Alt Hamstring Scoops
–:10 sec ea Floating Bear Hold + 2 rotations
Glute/core Primer:
1-1/4 Plate Goblet Squat x 5 widening feet each time
Hip Airplanes x 5 ea
Banded glute bridge – 10 sec holds x 5
Bird dog – 10 sec holds x5 ea side
Barbell: w/ PVC set up in Rig
–5 Deadlift to Knee
–5 Deadlift – knee to mid shin
–5 Pause Deadlift
— 5 Deadlift
**focus on shin position
Strength
Deadlift
1×3 at 70% (90% 1RM)
1×3 at 80% 1RM (90% 1RM)
1×3+ at 90% 1RM (90% 1RM)
Rest as needed between sets.
***on the last set go for a max effort set
Accessory
Warm-up (No Measure)
3 rounds for quality:
10 L/10 R Split Squats, pick load
10 Barbell Rows, pick load
Wall Sit, 30 secs
Warm-up (No Measure)
WARMUP:
–:30 sec rower
–10 PVC Pass Thru
–10 PVC Around The World
–:30 Sec Ski Erg
–10 Prone Pass Thru
–10 Prone Behind the Neck Press
–:30 sec rower
–10 PVC Good Morning
–10 PVC Rotations
–:30 Sec Ski Erg
–8ea Single-Arm Dumbbell High Pull
–8ea Single-Arm Dumbbell Press
–20 Tippy Toe Walks
–10 little Jumps into 10 Big Jumps
–4 Alternating up/down Box Step Up
–4 Alternating up/down Box step up with jump down
–2 Burpee Box Jumps
–4 Burpee Box Jump Overs
with Barbell:
From Hang:
–3 Stand
–3 Shrug
–3 High Pull
–3 Muscle Snatch
From mid shin:
–3 Stand
–3 Shrug
–3 High Pull
–3 Muscle Snatch
Behind the neck:
–3 Tall Snatch Drop – ride down to bottom of squat
–3 Snatch Balance – work down to bottom of squat
then:
3 Snatch
2022 INDIVIDUAL QUARTERFINALS EVENT 5
For time:
30-cal. row
20 burpee box jump-overs
10 snatches
135 lb, 20-in (50-cm) box
Time cap: 7 minutes
2022 INDIVIDUAL QUARTERFINALS EVENT 1
For time:
50 dumbbell walking lunges
30 handstand push-ups
40 front-rack walking lunges
20 deficit handstand push-ups
30 overhead walking lunges
10 strict handstand push-ups
2 x 35-lb dumbbells for all lunges, 2-in deficit
Time cap: 15 minutes