Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Week 1; HSPU Open Prep

4×5 perfect reps, rest as needed between sets

HSPU Mods/Progression;
-Seated DB Z-press
-Pike HSPU + :10 HS Holds (do both)
-Box HSPU + :10 HS Holds (do both)
-HSPU Negatives
-HSPU
-Strict HSPU

Warm-up

Warm-up (No Measure)

General Warm Up 1x:

–1 min Bike/Ski

–5 ea 90/90 into Lunge

–15 Supra Front Raises

–:10 sec deadhang/:10 sec lat active/10 lat pullups

–5 Goblet Squats w/ 3 sec pause in the hole

–5 Plank to Downdog w/ 3 pulse in downdog

General Warm Up 1x:

–1 min Bike/Ski

–5 ea 90/90 into Lunge

–15 Supra Front Raises

–5 mini Kip swings/ 5 big kip swings/ 3 big kip swings + 1 pullup

–10 Goblet Squats w/ 3 sec pause in the hole

–5 ea KB Press

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Muscle Clean

–5 Front Squat

–5 High Hang Squat Clean (speed)

–5 Push Press

Specific Barbell Warm Up 1x:

–3 High Hang Squat Clean

–3 Hang Squat Clean

–3 Squat Clean

Split Jerk Specific Barbell Warm Up 1x:

–Athletes establish their landing position by putting their feet in a lunge position

–5 Jump & Land

–5 Jump & Land w/ Hands on Shoulders

–3-5 Split Jerk w/ a Barbell

Pull Up Specific Warm Up 1x:

–2xs 3 Kip Swing + 1-2 Pull Ups or Jumping Pull Ups

Squat Clean & Jerk Specific Warm Up 1x:

–3 Squat Clean & Jerk

Weightlifting

Squat Clean and Jerk

15 mins to find a heavy single for the day.

**this can be a power jerk or a split jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 mins of:

10 Squat Cleans, 95/65 lbs

10 Pull-ups
Stimulus: Short metcon for the week. Shooting for 5+ rds. Try to go unbroken today for as long as possible then break in the later rounds.