Wednesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 Round:
–30 Mountain Climbers
–10ea Crab Walk (forward & backwards)
–10 Scap Push Up
–10 Scap Pull Up
–6 Hang Muscle Clean
–6 Strict Press
1 Round:
–30 Mountain Climbers
–5-10ea Hamstring Sweep
–6-8 Hand Release Push-Ups
–1-3 Strict Pull-Ups + 6-8 Ring Row
–6 Hang Muscle Clean
–6 Strict Press
Hang Power Clean Specific Warm Up 1x:
–5 Hang Power Clean
Push Jerk Specific Warm-Up 1x:
–5 Push Jerk
Hang Power Clean & Push Jerk Specific Warm Up 1x:
–5 Hang Power Clean & Push Jerk
Burpee Box Jump Over/ Muscle Up Specific Warm Up 1x:
–3 Burpee Box Jump Over
–1-2 Muscle Up or Variation
Weightlifting
Hang Power Clean + Jerk (1×1)
Hang Power Clean & Jerk 1 Rep
Rest as needed between sets.
15 min to find a heavy single for the day .
Metcon
Metcon (Time)
For time:
12-9-6-3 reps of:
Hang Power Clean, 165/115 lbs
Burpee Box Jump Over, 30/24 in
— Rest 2 mins —
12-9-6-3 reps of:
Push Jerk, 165/115 lbs
Ring Muscle-up
Time Cap: 18 min
Stimulus:
This is meant to be heavy – especially since it’s from the hang you can’t do quick singles. Choose a weight that you can cycle breaking each set up into 2-3 sets or less. For the push jerk same thing. It is intended for athlete to use the same weight for the clean as the push jerk but adjust as needed. For MU today athletes should choose a hard pulling movement. If you have MU but not that many adjust the volume.