Thursday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Foam Roll 1x:
–2min Foam Roll T-Spine
–1min per side Foam Roll Lats
2x:
–15 banded pull aparts
–15 banded behind the neck banded pull downs
–15 banded scap wraps
1x:
–16 Alternating Plate Overhead Lunges (heavier plate)
–10 Plate Ground to Overhead (heavier plate)
General Barbell Warm Up 1x:
–5 Strict Press
–5 Push Press
Split Jerk Teaching Progression & P.O.P 1-2xs:
–Establish Landing Position
–5 Jump & Land
–5 Jump & Land w/ Hands
–5 Spilt Jerk w/ PVC pipe
Split Jerk Specific Warm-Up 1x:
–5 Split Jerk w/ Barbell
Weightlifting
Split Jerk (1-1-1-1-1-1-1)
Split Jerk : 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Accessory
Warm-up (No Measure)
DB Bent Over Rows x10
Dumbbell Close Grip Floor Press x10
Dumbbell Pull Over x10
3x