SSCMetcon – Fri, Sep 23
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Row/Ski 1x:
–2-minutes at an easy pace
Dynamic Warm Up 1x:
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–5 Roll Over V-Sit
–Alt Scorpion + Plank + 3 Rocks + downdog x 5
Barbell Warm Up 1x:
–3 high hang shrug
–3 high hang high pull
–3 high hang muscle clean – focus on how you come down
–3 high hang power clean – focus on how you come down
–3 dip
–3 dip pop bar off shoulder
–3 push press
–3 hang shrug
–3 hang high pull
–3 hang muscle clean – focus on how you come down
–3 hang power clean – focus on how you come down
–3 jump land – hands at side
–3 jump land hands at shoulder
–3 slow jump land punch
–3 push jerk – no bar
–3 push jerk – bar
–3 shrug
–3 high pull
–3 muscle clean – focus on how you come down
–3 power clean – focus on how you come down
–find landing position
–3 jump to land
–3 jump to land with punch – no bar
–3 split jerks
1 complex
Weightlifting
4x
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk
*building in weight each round
Metcon (Calories)
Every 1 min for 12 mins, alternating between:
Max Effort Row Calories
10 Pushups + 10 DB Plank Slide Thrus 35/25
Stimulus:
Today we are going to row for about 50 seconds so that we have about 10 seconds of transition – we are going to push for as many calories as we can here. Then we will go into 10 pushups and 10 db slide thrus. This should take between 30-45 sec.