Friday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
2 rounds:
–:45sec Row or Ski Erg
–8 Bootstrapper
–10 Alt. Kneeling Shoulder Taps
–10 ea Bent Knee Side Plank + Rotation
–Turkish Sit-Up + 3 Screwdrivers x 3
–5 RDL
–5 Bent Over Row
–5 Muscle Clean
–5 Front Squat
Specific Hang Squat Clean Warm Up 1x:
–3 High Hang Squat Clean
–3 Hang Squat Clean
Push Jerk Specific Warm Up 1x:
–3-5 Push Jerk (on coach’s call)
Hang Squat Clean & Push Jerk Build Up Sets 1x:
–2 Hang Squat Clean + 2 Push Jerk @ a light load
–2 Hang Squat Clean + 2 Push Jerk @ a moderate load
–2 Hang Squat Clean + 2 Push Jerk @ a moderate to heavy load (1st weight)
–1 Hang Squat Clean + 1 Push Jerk @ a heavy load (2nd weight)
–1 Hang Squat Clean + 1 Push jerk @ a heavy load (3rd weight)
Metcon
Metcon (Time)
For time:
3 rounds of:
12/10 Row Calories
5 Hang Squat Cleans, 185/125 lbs
5 Push Jerks, 185/125 lbs
— then —
Rest 2 mins
— then —
3 rounds of:
12/10 Row Calories
4 Hang Squat Cleans, 205/145 lbs
4 Push Jerks, 205/145 lbs
— then —
Rest 2 mins
— then —
3 rounds of:
12/10 Row Calories
3 Hang Squat Cleans, 225/155 lbs
3 Push Jerks, 225/155 lbs
Time Cap: 28 min
Stimulus:
You want to choose a weight that you can do umnbroken for each movement, with the lighter weight even unbroken going right into push jerks.
We want to finish each interval in less then 8 min.
Accessory
Warm-up (No Measure)
Week 2; PU and HSPU Open Prep
4×5 perfect reps, rest as needed between sets
Pull-Up Mods/Progression;
-Ring Rows
-Kipping Ring Rows + Big Kip Swings (do both)
-Jumping Kipping Pull Ups
-Pull Ups
-C2B
HSPU Mods/Progression;
-Seated DB Z-press
-Pike HSPU + :10 HS Holds (do both)
-Box HSPU + :10 HS Holds (do both)
-HSPU Negatives
-HSPU