Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 Rounds:

–:45sec Bike/Ski Erg

–5 Inchworm

–8 up/downs

–5 Bootstrappers

–8 MedBall Kang Squats

–5 ea db scap wrap press +

–:30sec Hollow Rocks

Medball Clean Teaching Progression:

–6 Medball Deadlifts

–4 Medball Deadlift & Shrug

–4 Medball Squats

–4 Medball Shrug & Pull Under

–4 Medball Clean

Barbell General Warm Up 1x:

–5 Strict Press

–5 Push Press (on coach’s call)

Movement Prep/ Workout Prime 1x: (optional)

–:45sec Hard Bike

–6 Medball Clean

–6 Push Press @ workout weight

Metcon

Metcon (Time)

5 rounds for time of:

20/17 Bike Calories

20 Med Ball Cleans, 20/14 lbs

20 Push Press, 75/55 lbs

Time Cap: 20 min

Compare to 8-20-21.
Stimulus:

Bike should be done in :90 sec to 2 min. Medball cleans and push press need to be done in 2 quick sets.