Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Warm Up 1x:

–30 Alt Leg Single Unders

–10 Sumo Inchworm

–20 Plank Rocks

–7 Romanian Deadlift

–7 Muscle Clean

–7 Strict Press

–30 Lofty Single Unders

–:20sec Side Plank (right)

–:20sec Forearm Plank

–:20sec Side Plank (left)

–3 Plank Rock+strict down+worm up x 3

–1 Romanian Deadlift + 1 Muscle Clean + 1 Strict Press x 5

–30 DU

–10 Straight Leg Sit-ups

–5 Strict Hand release pushups focusing on bottom up

–5 Tall Clean Drops

–5 Push Press

–5 High Hang Power Cleans

— 5 Slow Push jerks

–5 Hang Power Cleans

–5 Push Jerks

–3 Power Clean + Jerk

Power Clean & Jerk Specific Warm Up 1x:

–3 Power Clean & Jerk (resetting at the shoulders)

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

Metcon

Metcon (Weight)

Every 1 min for 10 mins do:

1 Power Clean & Jerk, 80% 1RM

30 Double Unders

Every 1 min for 10 mins do:

1 Power Clean & Jerk, 80% 1RM

10 Push-ups

Every 1 min for 10 mins do:

1 Power Clean & Jerk, 80% 1RM

15 AbMat Sit-ups
Stimulus:

This accumulaes to a lot of work in a 30min period. The clean and jerk should be heavy but something you will be able to confidently hit for 30 reps under fatigue. Scale the number of du, pushups, sit-ups to give yourself at least 15 sec to transition.