Monday
Steamboat Strength and Conditioning – SSCMetcon
Happy Birthday Coach Ronni
Warm-up
Warm-up (No Measure)
2 min Row/Bike/Ski
1x:
–5 Sumo Inchworm
–10 Scap Push Up
–10 Shoulder Taps
–:25 sec Bent Knee Side Plank Hold
–5 Lunge, Lunge, Squat
–8 Supra Front Raise w/ 2 sec pause
Barbell Warm Up #1: (empty barbell)
–8 Deadlift
–6 Hang Power Clean
–4 Strict Press
1 min Row/Bike/Ski
1x:
–5 Sumo Inchworm
–10 Scap Push Up
–10 Shoulder Taps
–:25 sec Bent Knee Side Plank Hold
–5 Lunge, Lunge, Squat
–8 Supra Front Raise w/ 2 sec pause
Barbell Warm Up #2: (empty barbell)
–8 Back Squat (from floor)
–6 Bent Over Row
Split Jerk Specific Warm Up 1x:
–Athletes find their lunge position
–6 Alt. Jump & Land
–4 Alt. Jump & Land w/ Hands
–2 Alt. Split Jerk w/ a :02sec pause in the land position
Barbell Warm Up #3: (empty barbell)
–8 Reverse Lunge
–6 Hang Power Snatch
–4 Floor Press
Metcon
Metcon (Time)
50/40 Cal SKi Erg
30 Deadlift (45/35)
30 Hang Power Clean
30 Shoulder Press
50/40 Cal Bike
30 Back Squat (45/35)
30 Barbell Row
30 Alternating Split Jerk
50/40 Cal Row
30 Reverse Lunge (45/35)
30 Hang Power Snatch
30 Floor Press
Time Cap: 30 min
Stimulus:
Staying light with the weight today – hang on to the barbell movements for as long as you can. Monostructural elements should take 4-5 min.
Accessory
Warm-up (No Measure)
Week 3; PU and HSPU Open Prep
3×7 perfect reps, rest as needed between sets
Pull-Up Mods/Progression;
-Ring Rows
-Kipping Ring Rows + Big Kip Swings (do both)
-Jumping Kipping Pull Ups
-Pull Ups
-C2B
HSPU Mods/Progression;
-Seated DB Z-press
-Pike HSPU + :10 HS Holds (do both)
-Box HSPU + :10 HS Holds (do both)
-HSPU Negatives
-HSPU