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Blog
Feb
06
2022

Monday

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–1 min Bike/Erg

–12 ea Bent Knee Side Plank + Hinge

–10 Plank Shoulder Taps

–10 Plank to Downdog

–15 Supra Front Raises

–10 Medball Deadlift

–10 Air Squat

1 Round:

–1 min Bike/Erg

–12 ea Bent Knee Side Plank + Hinge

–15 Supra Front Raises

–5 Medball Deadlift

–5 Medball Squat

–5 Medball Push Press

Barbell Warmup:

–10 Romanian Deadlift

–5 Muscle Clean

–5 Strict Press

–3 Hang Power Clean + 3 Push Press

–3 Power Clean + 3 Push Jerk

–3 Clean & Jerk (resetting at the shoulder )

–3 Clean & Jerk (touch and go off the shoulder)

Wall Ball Specific Warm Up 1x:

–3 Wall Balls to low target

–3 Wall Balls to high target

–3 Wall Balls to target

Clean & Jerk Build Up Sets 1x:

–1-2 Clean & Jerk @ a light load

–1-2 Clean & Jerk @ a moderate load

–1-2 Clean & Jerk @ a moderate load (optional)

Metcon

Metcon (AMRAP – Rounds and Reps)

For 4 cycles:

AMRAP in 3 mins of:

12 Wall Balls, 20/14 lbs

4 Clean & Jerks, 155/105 lbs

Rest 1 min between each cycle.

For each cycle restart the AMRAP.
Stimulus:

Wall Balls should be unbroken for the most part – choose a load that allows for that. Clean and Jerks should be on the heavier side and done in singles.

Goal is 3-5 rounds per AMRAP.

Accessory

Warm-up (No Measure)

Week 4; PU and HSPU Open Prep

2×10 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