SSCMetcon – Wed, Jan 10

Steamboat Strength and Conditioning – SSCMetcon

Warm Up (No Measure)

Foam Roll quads/glutes/upper back/lats

10 strokes straight leg row

:20 supinated grip deadhang

15 shoulder flexion

5 barbell deadlift

10 strokes straight arm row

:20 supinated grip lat active

15 shoulder abduction

5 barbell shrug

5 barbell high pull

20 stokes pause row

:20 supinated grip (dead hang+lat active)

15 shoulder extension

barbell muscle clean + strict press

*bar path

*coming down controlled and hitting high hang

tall drop + push press

*landing of tall drop is the down of the push press

*keep focusing on coming down controlled hitting high hang

power clean + push jerk – reset

power clean + push jerk – rebound

Metcon (Weight)

Minute 0-10:

Every minute on the minute for 10 minutes:

5 Power Clean and Push Jerks

Rest exactly 2 minutes

Minute 12-22:

Every minute on the minute for 10 minutes

200/175m Row
Stimulus:

For the clean and jerk use a lightweight that can be cycled smoothly for 5 Touch and Go reps.

For the row leave yourself 5-10 sec of rest after each row

For score – in wodify we will take weight for the clean and jerk – for the whiteboard we will take weight for clean and jerk and distance completed for each row (pick a distance and stick to it)

Gymnastics/Core (No Measure)

10 rounds for quality

:30 sec Weighted Plank (35/25)

rest :30

*partner up to make this easier – one person working at a time – the other can place the weight on the back