Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Jump Rope 6xs:

–:20sec ON

–:10sec OFF

//Any jump rope variation.//

Dynamic Warm Up 1x:

–10ea Lying Leg Swing

–10ea Lying Leg Crossover

–10 Roll Over V Sit

–8ea Spiderman Lunge + Rotation

–8 ea Samson Lunge

General Barbell Warm Up 1x:

–5 Romanian Deadlift

–5 Muscle Clean

–5 Power Clean

–5 Push Jerk

Specific Clean & Jerk Warm Up 1x:

–5 Clean & Jerks @ a light load

–3 Clean & Jerks @ workout weight

Specific Warm Up Teaching Blend 1x:

–6 Pike Handstand Push Up

–3 Handstand Push Up or Variation

–3 Burpees

–3 Box Jump (step down)

–6 Kettlebell Swing

–6 Lunges

–3 Pull Ups or Variation

–6 Medball Clean

–3 Toes to Bar or Variation

–150 Row or Run

Metcon

“Kamloops Residential School” (Time)

For time:

215 Double Unders

— then —

21 Handstand Push-ups

5 Clean & Jerks, 135/95 lbs

21 Burpees

5 Clean & Jerks, 135/95 lbs

21 Box Jumps, 24/20 in

5 Clean & Jerks, 135/95 lbs

21 Kettlebell Swings, 53/35 lbs

5 Clean & Jerks, 135/95 lbs

21 Lunges

5 Clean & Jerks, 135/95 lbs

21 Pull-ups

5 Clean & Jerks, 135/95 lbs

21 Med Ball Cleans, 20/14 lbs

5 Clean & Jerks, 135/95 lbs

21 Toes-to-bars

5 Clean & Jerks, 135/95 lbs

— then —

Row, 1996 m

Time Cap: 27 min
Stimulus:

Long chipper with lots of movements. For the clean and jerk choose a weight that you are confident in moving – youcan do tounch and go or quick singles.