Friday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Dynamic Warm-Up 1x:
–10 Lying Leg Swing
–10ea Lying Leg Crossover
–10 Roll Over V Sit
–10 Bent Knee Side Plank + Hinge
–15 ea Db screwdrivers
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Hang Muscle Clean
–5 Front Squats
–5 Reverse Grip Press
–10 Broad Jump
Dynamic Warm Up 1x:
–5ea Spiderman Lunge + Rotation
–5 Inchworm + Push Up
–10 Bent Knee Side Plank + Hinge
–15 ea Db screwdrivers
General Barbell Warm Up 1x:
–5ea Single Leg Barbell Deadlift
–5 Muscle Clean (from shins)
–10 Alternating Front Rack Lunge
–5 Strict Press
–5ea Single Leg Broad Jump
Specific Hang Squat Clean Warm Up 1x:
–3-5 High Hang Squat Clean
–3-5 Hang Squat Clean
Split Jerk Footwork Warm Up 1x:
–Athletes goes to a lunge position
–5 Jump & Land
–5 Jump & Land (hands on shoulders)
–5 Split Jerk
Hang Squat Clean & Jerk Specific Warm Up 1x:
–2xs 2 Hang Squat Clean + 1 Split Jerk
Workout Prime/ Movement Prep 1x:
–3 Barbell Squat Clean & Jerk (push jerk)
Weightlifting
Hang Squat Clean + Split Jerk
Take 15 min to work up to a heavy:
(2 Hang Squat Cleans + 1 Split Jerk) x5
Rest as needed between sets.
Metcon
Metcon (Time)
For time:
30 Squat Clean & Jerks, 155/105 lbs
Time Cap: 9 min
Stimulus:
Medium weight – something you can move thru quickly – quick singles are appropriate