Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–:90sec Ski Erg, Bike

–8 ea Supra Front Raise + 3 sec hold

–10 ea Bent Knee Side Plank + Rotation

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–10 Roll Over V Sit

–:30sec Childs Pose Stretch

1 Round:

–:90sec Ski Erg, Bike

–8 ea Supra Front Raise + 3 sec hold

–10 ea Bent Knee Side Plank + Rotation

–10 Plank Ups

–8ea Single Leg Deadlift (empty barbell)

–8 Muscle Clean

–8 Strict Press

General Barbell Warm Up 1x: (empty barbell)

–9 Deadlift

–6 Hang Power Clean

Push Jerk Teaching Progression 1x:

–Establish starting position

–5 Jump & Land

–5 Jump & Land w/ hands on shoulders

–5 Jump & Land w/ hands overhead

–5 Push Jerk w/ barbell

Barbell Build Up Sets 1x:

–Allow your athletes 3 minutes to establish their working weight for the day.

Metcon

Metcon (Weight)

Every 4 mins for 20 mins do:

12/10 Ski Erg Calories

9 Deadlifts, 155/105 lbs

6 Hang Power Cleans, 155/105 lbs

3 Push Jerks, 155/105 lbs
Stimulus:

Barbell movements should be a moderate weight and all movements should be done unbroken. You want to be done within 3 min or less. We want a good amount of rest today.