Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–1 min Ski Erg/Bike (:20 sec easy+10 sec hard)

–10ea Hamstring Sweep

–10ea Leg Swings

–10 Plate Deadlift

–5 Plate Squat + Push Away

–Up/Down Broad Jump

1 Round:

–1 min Ski Erg/Bike (:20 sec easy+10 sec hard)

–5ea Moose Antlers

–10 Elbow Plank to Downdog

–10 Plate Ground to Overhead

–5 Plate Squat + Push Away

–5 Burpee Broad Jump

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Bent Over Row

–5 Hang Muscle Clean

–5 Good Morning

Power Clean Specific Warm Up 1x:

–5 Jump & Land to power position (no barbell)

–5 Clean High Pull

–5 Muscle Clean

–5 Power Clean w/ a pause in the catch

Weightlifting

Power Clean (1×1)

Power Clean 1×1

10-15 min to find a heavy single.

Metcon

Metcon (Time)

7 rounds for time of:

3 Power Cleans, 225/155 lbs

15/13 Ski Erg Calories

Time Cap: 15 min
Stimulus:

Heavy singles are appropriate for power cleans today. This should be a weight that is heavy and challenging for you. The ski erg should take about 1min 15 sec.