Monday
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