Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–:45 sec Bike/Erg

–10 ea Bent Knee Side Plank + Hinge

–15 Supra Front Raise

–10 Sumo Inchworm

–8ea Single Arm Kettlebell Swing

–5ea way Kettlebell Figure 8

1 Round:

–:45 sec Bike/Erg

–10 ea Bent Knee Side Plank + Hinge

–15 Supra Front Raise

–8ea Single Arm Kettlebell Swing

–5ea way Kettlebell Figure 8

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Muscle Clean

–5 Front Squat

–5 Push Press

Hang Clean Specific Warm Up 1x:

–5-8 Hang Power Clean

Clean & Jerk Barbell Warm Up 1x:

–3 Power Clean

–3 Push Jerk

–3 Clean & Jerk (resting at the shoulders)

–3 Clean & Jerk (touch & go off the shoulders)

Weightlifting

Squat Clean + Hang Power Clean + Jerk

Using this as a primer for the workout.

10 mins to build to a heavy single of the complex

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 9 mins of:

6 Clean & Jerks, 185/125 lbs

3 Front Squats, 185/125 lbs

12/10 Calorie Bike/Erg
Stimulus:

Heavy singles on the clean and jerk. Front squats should be unbroken. Fast sprint on the bike/erg.