Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 Rounds :30sec ON, :10sec OFF:

–Jumping Jack

–Inchworm + Push Up

–High Plank to Reach

–Deep Squat Hold

–Plate Squat + Press Away

–Plate Ground to Overhead

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Bent Over Row

–5 Muscle Clean

–5 Front Squat

–5 Goodmorning

Foot/Speed Drills:

–5 Tall Drops (start on tippy toes arms straight behind you drop to landing arms straight out front)

–5 Tall Drops (start on tippy toes arms straight behind you drop to landing arms go to front rack)

–5 Hip Slaps (start in down position arms straight in front – slap hips drop to landing arms straight in front)

–5 Hip Slaps (start in down position arms straight in front – slap hips drop to landing arms go to front rack)

Power Clean Specific Warm Up 1x:

–3 High Hang Power Clean

–3 Hang Power Clean

–3 Power Clean

Wall Ball Specific Warm Up 1x:

–Have athletes set up arm’s length away from the wall

–6 Medball Squats focus on keeping their chest up

–6 Medball Push Press focusing on consistently hitting their wall target

–6 Wall Ball

Movement Prep 1x:

–3 Power Clean @ workout weight

–6 Wall Ball

Metcon

Metcon (AMRAP – Reps)

Every 1 min for 12 mins, alternating between:

10 Power Cleans, 155/105 lbs

25 Wall Balls, 20/14 lbs

Rest 1 min
Stimulus:

Power cleans should probably start with some touch and go reps then transistion to fast singles. For the wall balls work for the whole minute breaking as little as possible as you will have a min rest after.

This workout is scored for total reps – so i say go for it at the beginning then scale the reps down if needed as you get into it

Accessory

Warm-up (No Measure)

AMRAP 10 mins:

Sled Drag, pick load, 100 ft (inside, small sleds)

Suitcase Carry, pick load, L 50 m/R 50 m (outside)

D-Ball Bear Hug Hold, pick load, 20 secs