SSCMetcon – Thu, Nov 10
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
2 rds:
:30 sec bike/ski
8 cat/cow
8 nerve floss ea
5 touch toes
5 reach to sky touch toes
2rds:
:30 sec bike/ski
:30ea sec lat stretch
:30ea sec elbow punch
5 plank to down dog
5 elbow plank to down dog
5 ea hip flexor pulses
PVC then Barbell –
from the high hang:
shrug + High Pull + muscle clean + strict press
from the hang:
shrug + High Pull + muscle clean + strict press
from mid shin:
shrug + High Pull + muscle clean + strict press
Weightlifting – Clean and Jerk (No Measure)
2 position muscle cleans: 1 from high hang + 1 from hang 1+1 x 3 -2 waves
2 position muscle cleans: 1 from hang + 1 from floor 1+1 x 3 -2 waves
Pause Clean pulls: work up to 95%x3, 100%2 x 2 waves
**1″, below knee, above knee, down, stand
1 Split Jerk Drop + 3 strict press x 5 working up in weight