SSCMetcon – Fri, Jan 27
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
2 min bike/ski
supine hamstring/hip/shoulder series
5 clean grip deadlift
5 clean grip shrug
5 clean grip shrug high-pull
10ea Half Kneeling SA Banded Press
1 muscle clean+ 1 strict press x 5
5 snatch grip deadlift
5 snatch grip shrug
5 snatch grip shrug high-pull
10 Banded Supine Serratus Scoop
5 muscle snatch
5 tall clean drops
7ea Half Kneeling SA Banded Press
1 power clean+ 1push press x 5
5 Tall Snatch Drops
7 Banded Supine Serratus Scoop
5 power snatch
coach the jerk
3 clean and jerk resetting at the shoulder between clean and jerk
3 clean and jerk using landing of clean as down of jerk
Weightlifting
Power Snatch (1×1)
Taking 10 min to work up to a heavy for the day -something heavier then you will do in the workout
Metcon
Jerk Snatcher (Time)
For Time:
30 power clean and jerks (115/75lb)
30 power snatches
Time Cap: 8 min
Stimulus:
Another fast one for us this week – looking for tap and go reps. Choose a weight that you could cycle 10 reps when fresh.