Wednesday 12/21/2022
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
1:00min bike/ski
3 position lacrosse ball shoulder mobility
1:00min bike/ski
1 rd:
8 ea Banded rotator cuff series
– ir
-er
– flexion
– row
– abduction
8 ea single arm db Arnolds press
8 ea ATYW
8 ea single arm db Arnolds press
Workout Prep
coach the split jerk:
– foot position
– drop to foot position
– drop to foot position add punch over head
grab a barbell – with barbell in the front rack position find your split jerk landing position – press barbell overhead and hold for 15 sec – focus on the core
5 barbell split jerk w/ 3 sec pause in landing
Perform:
3×5 reps
3×3 reps
building to that working weight
Split Jerk (3-3-3-3-3)
If you have a 1RM try to lift at 75-85 percent for each of their sets of 3.
Make sure to rest at least 2-3 min between working sets
Recovery
Alternate movements for 30 sec. on, 30 sec. off
Max calorie bike
Max empty barbell strict press
3-5 rounds