Monday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY COACH HILLARY!!!!

Warm-up

Warm-up (No Measure)

1 Round For Quality:

–:45 sec bike/ski erg

–5ea Hamstring Sweep

–8 Sumo Inchworm

–8 Plank Ups (straight arm to forearm plank)

1 Round For Quality:

–:45 sec bike/ski erg

–8 Muscle Clean + Strict Press

–8 Barbell Good Morning

Burgener Clean 1x:

–5 Down & Up

–5 Down & High Pull

–5 Down & Muscle Clean

–5 Drop 2″”

–5 Hang Power Clean

Push Jerk Teaching Progression 1x:

–5 Jump & Land

–5 Jump & Land w/ Hands

–5 Jump & Land w/ Hands Overhead

–5 Push Jerk

Weightlifting

power clean + jerk

Take 12 min to work up to a heavy –

1 Power Clean + 1 Push Jerk

Rest as needed between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 mins of:

3 Push Jerks, 185/125 lbs

6 Power Cleans, 185/125 lbs

9 Deadlifts, 185/125 lbs

Run, 200 m (Bike 600m)
Stimulus:

We need to start running so I’m leaving it in – but in case it’s terrible out we have the bike option . For the barbell – it’s HEAVY! Break it up as needed.