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Blog
Oct
03
2022

SSCMetcon – Tue, Oct 4

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Jump Rope 4xs:
–:20sec ON
–:10sec OFF
*Any jump rope variation.

Dynamic Warm Up 1x:
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–5 Roll Over V-Sit

Jump Rope 4xs:
–:20sec ON
–:10sec OFF
*Any jump rope variation.

Dynamic Warm Up 1x:
–10 Forearm Plank To Downdog
–10 ea Thread the Needle
–10ea Childs Pose Arm Lift

Barbell Warm Up 1x:
–3 high hang shrug
–3 high hang high pull
–3 high hang muscle clean – focus on how you come down
–3 high hang power clean – focus on how you come down

–3 dip
–3 dip pop bar off shoulder
–3 push press

–3 hang shrug
–3 hang high pull
–3 hang muscle clean – focus on how you come down
–3 hang power clean – focus on how you come down

–3 jump land – hands at side
–3 jump land hands at shoulder
–3 slow jump land punch
–3 push jerk – no bar
–3 push jerk – bar

Weightlifting

Hang Power Clean + Jerk

Hang Power Clean & Jerk

Take 10 min to find a heavy lift for the day

Metcon (Time)

7 rounds for time of:

7 Hang Power Clean & Jerks, 135/95 lbs

49 Double Unders

Time Cap: 10 min

Stimulus:

This is our short workout for the week. We want to pick a weight that we can do the clean and jerks unbroken.  Double unders should take 30-45sec.