SSCMetcon – Fri, Dec 16

Steamboat Strength and Conditioning – SSCMetcon

Warmup

:45 sec bike

3 position lunge stretch

front rack pvc foam roller

10 plank to downdog

5 ea stationary lunge taps

5 deadlift

5 shrug

5 highpull

:45 sec bike

3 position lunge stretch

front rack pvc foam roller

5ea side plank rotation

5 ea alternating lunges

5 power cleans

6 alt front rack lunges

Metcon (AMRAP – Reps)

AMRAP 22 min:

2 Cal Bike

2 Power Cleans (115/75)

2 Front Rack Lunges (115/75)

4 Cal Bike

4 Power Cleans (115/75)

4 Front Rack Lunges (115/75)

6 Cal Bike

6 Power Cleans (115/75)

6 Front Rack Lunges (115/75)

……continue adding 2 reps until the 22 min is up.
Stimulus:

You want to pick a weight that you can confidently cycle for 10 reps when fresh. You will want to go unbroken on cleans and lunges for the multiple rounds.