Tuesday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY MATT!!!!!!

Warm-up

Warm-up (No Measure)

Warm Up

Bike/Ski Erg 1x:

–:40sec Easy to Moderate

–:20sec Hard

1 Round:

–8 Bootstrapper

–5ea Hamstring Sweep

–:30sec Forearm Plank

–8 Straight Leg Sit Up

Bike/Ski Erg 1x:

–:40sec Easy to Moderate

–:20sec Hard

1 Round:

–8 Goblet Good Morning

–8ea Crossbody Dumbbell Clean

–8 Split Stance Goblet Good Morning

–8ea Crossbody Dumbbell Clean

Burgener Clean 1x:

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Clean

–3 Drop 2″

–3 Drop to parallel

–3 Hang Clean (power)

Specific Barbell Warm Up 1x:

–3 High Hang Power Clean

–3 Hang Power Clean

–3 Power Clean

Sit-Up Progression 1x:

–5 Straight Leg Sit-Up

–5 Weighted Straight Leg Sit-Up

–3 GHD Sit Up to Parallel (optional)

–3 GHD Sit Up or Variation for the workout

Power Clean Build Up Sets 1x:

–Give your athlete 3-5 minutes to find their working weight for the day.

Metcon

Metcon (Time)

3 rounds for time of:

10 Power Cleans, 185/125 lbs

20 Weighted Sit-ups, 35/25 lbs

Time Cap: 8 min

RX+ GHD Sit-ups
Stimulus: HEAVY clean today – singles are expected but if you want to touch and go for a few reps go for it. Sit-ups shpuld be challenging. Maybe challenge your selft and do some GHD or do all your weighted sit-ups with straight legs

Accessory

Warm-up (No Measure)

For quality:

3x 6 Eccentric Dumbbell Pull Overs, pick load, 6 secs

Pec Stretch, L 1:30 mins/R 1:30 mins

Couch Stretch, L 2 mins/R 2 mins