Tuesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Foam Roll 1x:
–1-2min Foam Roll T-Spine
–:30sec per side Foam Roll Hamstrings
1 Round:
–10 Leg Swing ea Front and Side
–10 Bootstrapper
–5ea Thoracic Rotation
–:30 Hollow Body Plank Hold
Clean Drills:
10 Drops
10 Hip Slaps
1 Round:
–8ea Crossbody Dumbbell Muscle Clean
–8ea Single Leg Dumbbell Deadlift
–:45sec Hollow Body Plank Hold
Clean Drills:
10 Drops
10 Hip Slaps
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Bent Over Row
–10 Alternating Elbow Front Rack Rotations
–5 Front Squats
–10 Good Morning
Burgener Clean1-2xs:
–3 Down & Up
–3 Down & High Pull
–3 Down & Muscle Clean
–3 Drop 2″”
–3 Drop below parallel
–3 Hang Clean (power)
Specific Barbell Warm Up 1x:
–5 Power Clean
Weightlifting
Power Clean (2-2-1-1-1)
Power Clean 2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Accessory
Warm-up (No Measure)
For quality:
10-8-6-4-2 reps of:
Dumbbell Floor Press, pick load
Single Arm Dumbbell Row, pick load
Weighted Glute Bridge x2