Monday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY BRAD!!!

Warm-up

Warm-up (No Measure)

1 Round:

–1 min Ski/Bike

–50 Plyo Skier

–10 Plank to Downward Dog

–10 Plank Alt Shoulder taps

–10 Alt Box Step Ups

1 Round:

–:45 min Ski/Bike

–30 Plyo Skier

–8ea Crossbody Dumbbell Clean

–8ea Dumbbell Push Press

–8ea Dumbbell Straight Arm Plank Pull Through

–8 Alt Box Step Overs

Clean General Warm Up Burgener Clean 1x:

–5 Down & Up

–5 Down & High Pull

–5 Down & Muscle Clean

–5 Tall Drop 2″””” (power position)

–3 High Hang Power Clean

–3 Hang Power Clean

–3 Power Clean

Jerk General Warm Up Burgener Clean 1x:

–5 Jump and Land

–5 Jump and Land – hands at shoulders

–3 Slow Jump, Land and Punch shoulders

–3 Jump, Land and Punch

–3 Push Jerk

Clean & Jerk Specific Warm Up 1x:

–3 Clean & Jerk (resetting at the shoulders)

–3 Clean & Jerk (touch & go off the shoulders)

Workout Prime 1x:

–2-3 Clean & Jerk @ workout weight

–3 Box Jump Over

Metcon

Metcon (Time)

For time:

60 Clean & Jerks, 135/95 lbs

Every 1 min (starting at 1:00) complete:

5 Box Jump Overs, 24/20 in

Time Cap: 13min
Stimulus:

The weight on the barbell should be a moderate load – similar to your Grace weight. These can be done in quick singles. After the first minute you want to try to get 5 clean and jerks a minute so adjust load accordingly.

Accessory

Warm-up (No Measure)

3 rounds for quality of:

12 Plate Front Raises, pick load

12 Plate Lateral Shoulder Raises, pick load

12 Plate Bent Over Flies, pick load