Wednesday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY DEBBIE!!

Warm-up

Warm-up (No Measure)

1min Row/ Ski Erg @ a moderate pace

–8 Bent Knee Side Plank w/ Hinge

–12 ea KB/DB Screwdriver

Easy AMRAP x 9minutes:

–50 Mountain Climbers

–10 Bootstrapper

–20 Banded Good Morning

–15 Band Pull Aparts

–10 Banded Press

–:30 Hip Hinge Hold w/ Arms Extended Overhead

1min Row/ Ski Erg @ a moderate pace

–8 Bent Knee Side Plank w/ Hinge

–12 ea KB/DB Screwdriver

General Barbell Warm-Up 1x:

–10 Romanian Deadlift

–5-10 Muscle Clean

–5-10 Strict Press

–5-10 Good Morning

Specific Power Clean Warm-Up 1x:

–3 High Hang Power Clean

–3 Hang Power Clean

–3 Power Clean

Specific Push Jerk Warm-Up 1x:

–5 Jump & Land

–5 Jump & Land w/ hands

–5 Push Jerk

Clean & Jerk Specific Warm-Up 1x:

–3 Clean & Jerk (resetting at the shoulder before going overhead)

–3 Clean & Jerk (touch & go off the shoulder)

Metcon

Metcon (AMRAP – Reps)

In 7 mins, for max reps of:

Ski Erg 1000m/800m

max reps in remaining time Power Cleans, 155/105 lbs

— then —

In 7 mins, for max reps of:

Ski Erg 1000m/800m

max reps in remaining time Push Jerks, 155/105 lbs

— then —

In 7 mins, for max reps of:

Ski Erg 1000m/800m

max reps in remaining time Clean & Jerks, 155/105 lbs
Stimulus:

No more then 4:30 on the ski erg. Choose a weight that you can use for all movements and that you feel confident moving. You can do quick singles for the power cleans and clean and jerks but should be able to cycle thru a decent amount for the jerks. Looking for 20+ reps for each barbell movement

Accessory

Warm-up (No Measure)

3 rds For quality:

:30 L-Sit Hold

L :30/R:30 Side Plank