Friday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 Round:
–:90 Bike/Ski Erg
–10 Alt Lunges
–10 Alternating High Plank to Reach
–6ea Single Arm Dumbbell Scap Wraps
–6ea Single Side Dumbbell Front Rack Reverse Lunge
1 Round:
–:90 Bike/Ski Erg
–10 PVC Overhead lunges
–10 Elbow Plank to Downdog
–6ea Single Arm Dumbbell Press
–6ea Single Side Dumbbell Front Rack Reverse Lunge
Push Jerk Teaching Progression 1x:
–5 Jump & Land
–5 Jump & Land w/ Hands
–5 Jump, Punch & Land
–5 PVC Push Jerk
Strength
Push Jerk (1×3)
Push Jerk 1×3
Use the heaviest weight you can for the set.
12 mins to establish a heavy set of 3.
Metcon
Metcon (Time)
7 rounds for time of:
6 Push Jerks, 115/75 lbs
9 Bar Facing Burpees
12 Alternating Front Rack Lunges, 115/75 lbs
Time Cap: 15 min
Stimulus:
Push jerk should be done at a weight that you can move quickly thru and go unbroken on. Hold a steady pace on burpees. Lunges should also be unbroken which means you will have to be resting between movements and controlling your heart rate.