Friday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY AUSTIN!!!

Warm-up (No Measure)

1 Round:

–5 Inchworm + Push Up

–5 Hang Muscle Clean

–10 Alternating Elbow Rotations

–5 Strict Press

–5 Good Morning

–5 Rocket Jump

1 Round:

–5ea Thread The Kneedle

–5 Hang Muscle Clean

–5 Front Squat

–5 Push Press

–5 Kang Squat

–3-5 Burpee Broad Jump

Specific Hang Power Clean Warm Up 1x:

–3-5 Drop Power Clean

–3-5 High Hang Power Clean

–3-5 Hang Power Clean

Specific Push Jerk Warm Up 1x:

–5 Push Jerk

Split Jerk Teaching Progression 1x:

–Establish lunge position

–5 Jump & Land

–5 Hands on shoulder jump & land

–5 Split Jerk

Split Jerk Teaching Progression

Movement Prep/ Workout Prime 1x:

–Give athletes 5-7 minutes to build to their starting weight for the day. They should find this within 4-6 sets.

Weightlifting

Hang Power Clean + Jerk (2-2-1-1-1)

Hang Power Clean + Split Jerk 2-2-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

Metcon

Warm-up (No Measure)

Every 1:30 for 15 mins, alternating between:

5 Kneeling Jumps

3 Broad Jumps

Accessory

Warm-up (No Measure)

3 rounds for quality of:

16 Banded Bicep Curls

16 Banded Tricep Extensions

16 Banded Straight Arm Pull Downs

16 Banded Lateral Press

2-3 rounds