SSCMetcon – Fri, Oct 28
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
bike/ski :45 sec
foam roll thoracic – horizontal
10 wall ball thoracic extension
bike/ski :45 sec
foam roll thoracic- lateral
10 wall ball thoracic extension
10ea lying single leg raise
10 forearm plank to downdog
5 ea Lunge + knee lift
10 deadlift
Wall Ballerina
Hollow/arch
10ea leg raise on the rig
10ea forearm side plank rotation
5ea Jump Lunge + knee lift
10 muscle clean
Wall Ballerina
Hollow/arch
Hang Power Clean/TTB Specific Warm Up 1x:
–3 Tall Drops
–3 High Hang Power Cleans
–:10 sec deadhang + :10 sec lat active + 10 lat pull-ups
–10 kip swings
–3 Tall Drops
–3 Hang Power Cleans
–5 kipping knee raises
–5 kipping straight leg raises
–3 ttb
Workout Prime & Movement Prep 1x:
–2 Hang Power Clean @ workout weight
–3 Toes to Bar or Variation
–:30sec Hard Bike
Metcon (Time)
For time:
10 Hang Power Cleans, 205/145 lbs
30 Toes-to-bars
10 Hang Power Cleans, 205/145 lbs
40 Bike Calories
Time Cap: 10 min
Stimulus:
This is our sprint workout for the week. We want the hang power clean to be heavy but something you can hang on to for 3 reps minimum. Toes to bar should be split up into 3 sets or less. Push the pace on the bike to finish under the time cap.
Accessory
100′ ea Suitcase Carry
20 HollowRocks
3 rds