SSCMetcon – Tue, Oct 4
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.