Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1RD:

1min Bike/Ski Erg

10 Sumo Inchworm

5ea Spiderman

1min Bike/Ski Erg

6ea Single Arm KB DL

8 Alternating Reverse Lunge

1RD:

1min Bike/Ski Erg

10 KB Kang Squats

8 Bootstrappers

1min Bike/Ski Erg

6ea Single Arm KB Swing

8 Alternating KB Reverse Lunge

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Row

–5-10 Muscle Clean

–5-10 Front Squat

Burgener Clean 1-2xs:

–3-5 Down & Up

–3-5 Down & High Pull

–3-5 Down & Muscle Clean

–3-5 Drop 2″”

–3-5 Drop below parallel

Kettlebell Specific Warm Up 1x:

–Have athletes establish their hinge position

–10 Russian Swing

–6 American Swing

Squat Clean Specific Warm Up 1x:

–3 High Hang Squat Clean

–3 Hang Squat Clean

–3 Squat Clean

Movement Prep/ Workout Prime 1x:

–2-3 Squat Clean @ workout weight

–6-8 Kettlebell Swing

Metcon

Metcon (Time)

5 rounds for time of:

7 Squat Cleans, 155/105 lbs

14 Kettlebell Swings, 53/35 lbs

Time Cap: 10min
Stimulus:

Quick singles on the squat cleans is a smart move to control your heart rate – that being said if your feeling great try to get in some touch and go reps. KBS should be done unbroken each rd. Don’t go out to hot on this one – pace yourself and pick it up at the end.

Accessory

Warm-up (No Measure)

4 rounds for quality of:

1 Box Jump, 24/20 in

1 Box Jump, 30/24 in

1 Box Jump, 36/30 in

Sled Push, pick load, 100 ft

*even though this says for quality pick up the pace a bit

rest as needed between sets