Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–:90sec Bike/ Ski Erg

–10ea High Plank to Reach

–10 Scap Push Up

–5ea Spiderman

–6 Knee Push-Ups

1 Round:

–:90sec Bike/Ski Erg (faster pace)

–10ea Single Leg Deadlift

–10 Barbell Bent Over Row

–10 Romanian Deadlift

–10 Barbell Good Morning

Air Squat Teaching Progression 1x:

–3-5 Air Squat w/ Hips Below Knees

–3-5 Air Squat Keeping Knees Tracked Over Their Toes

–3-5 Air Squat w/ Arms At A 45 Degree Angle

Burgener Clean 1-2xs:

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Clean

–3 Drop 2″”

–3 Drop below parallel

–3 Hang Clean (power or squat)

Push Up Specific Warm Up 1x:

–5 Knee Push-Ups

–5 Push Up starting on the toes and pressing from the knees

–5 Push-Ups

Power Clean Build Up 1x:

–Allow your athletes 3 minutes to establish their power clean weight for the day

Workout Prime/ Movement Prep 1x:

–2-3 Power Cleans @ workout weight

–5 Push-Ups

–7 Air Squats

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Stimulus:

Choose a weight for the clean that you are confident you can move thru quickly. Push-ups will accunulate quickly – adjust to elevated if needed

Accessory

Warm-up (No Measure)

Strict Pull-ups 4×10

Rest as needed between sets.

Add weight if this is easy.
Stimulus:

Looking for 10 reps unbroken – so use bands if necessary