Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Easy AMRAP x 10minutes:

–200 Meter Run or Bike/Erg

–5ea Kneeling Shoulder Taps

–10 Steps Forward & Backwards Crab Walk

–6 Ring Row

–6 Hand Release Push Ups

–6 Wall Squat

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5-10 Hang Muscle Clean

–5-10 Strict Press

“”Cindy”” Specific Warm-Up 1x:

–3 Strict Pull Ups or 6 Ring Row

–6 Knee Push Ups

–9 Air Squat

–3 Kipping Pull Up or 3 Jumping Pull Up

–6 Push Ups or 6 Knee Push Ups

–9 Air Squat

“”D.T”” Specific Warm Up 1x:

–7 Deadlift

–5 Hang Power Clean

–3 Push Jerk

Movement Prep/ Workout Prime 1x: (optional)

–1 Round “”””Cindy””””

–6 Deadlift @ workout weight

–5 Hang Power Clean @ workout weight

–4 Push Jerk @ workout weight

Metcon

Cindy + DT (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 mins of:

2 rounds of:

5 Pull-ups

10 Push-ups

15 Air Squats

–then–

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs
Stimulus:

Pull-ups should be unbroken – pushups will need to be broken up from the beginning for most – air squats just need to be smooth and steady. With all these body weight movements ROM is key – your first rep should look like your last – don’t cheat the ROM as you get tired – that won’t make you any fitter.

For DT choose a weight that you can cycle thru quickly even if that means breaking the movements up.

Accessory

Warm-up (No Measure)

3 rounds for quality of:

10 Wall Plank-to-Supports

10 WY Shoulder Accessories

10 Wall Plank-to-Supports

10 Plate Front Raises, pick load