Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–30 Lateral Hops

–10 Bootstrapper

–8ea Single Leg Deadlift BW

–30 Front to Back Hops

–10ea High Plank to Calf Stretch

1 Round:

–8ea Single Leg Deadlift (barbell)

–5 Hang Muscle Clean

–5 Strict Press

Clean & Jerk Specific Barbell Warm Up 1x:

–3 High Hang Power Clean

–3 Hang Power Clean

–3 Power Clean

–3 Push Jerk

Box Jump Specific Warm-Up 1x:

–10 little hops into 10 big hops

–4 Alt Step Ups

–4 Alt Step Ups with Jump Down

–4 Box Jumps

Clean & Jerk Cycling Specific Warm Up 1x:

–3 Clean & Jerk (touch & go)

–3 Clean & Jerk (quick singles)

Warm-up

Metcon (Time)

For time:

30 Clean & Jerks, 135/95 lbs

40 Box Jumps, 24/20 in

15 Clean & Jerks, 135/95 lbs

20 Box Jumps, 24/20 in

Time Cap: 15 min
Stimulus:

You should be able to complete a few tap and go reps, then you will have to move to quick singles. The box jumps should be done at a steady pace.

Accessory

Warm-up (No Measure)

3 rounds for quality of:

5 L/5 R Plate Wraps, pick load

Banded Plank Hold, 20 secs

10 ATYTs

Wall Plank, 20 secs

Banded Plank Hold- hands on band