Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Bike/ Ski Erg 3xs:

–:30sec Easy

–:15sec Hard

Dynamic Warm Up 1x:

–8 Sumo Inchworm + 2 Plank to Downdog

–10 Kneeling Shoulder Taps

–10 Cat Cow

–10 ea Bent Knee Side Plank + Rotation

–15 Supra Front Raise

Bike/ Ski Erg 3xs:

–:30sec Easy

–:15sec Hard

Burgener Clean 1x: (barbell)

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Clean

–3 Drop 2″”

–3 Drop (parallel

–3 Hang Clean (power)

Toes to Bar Specific Warm-Up 1-2xs:

–:15sec Hollow Hold

–:15sec Arch Hold

–8 Kip Swing

–3 Kip Swing + 3 Kipping Knee Raise

–:15sec Hollow Hold

–:15sec Arch Hold

–3 Kip Swing + 1-2 Toes to Bar

–3 Toes to Bar or Variation

Clean & Jerk Specific Warm-Up 1x: (barbell)

–3 Clean & Jerk (resetting at the shoulder)

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

Movement Prep/ Workout Prime 1x:

–3 Clean & Jerk @ a light weight

–2 Clean & Jerk @ a moderate weight

–1 Clean & Jerk @ a moderate to heavy weight

–1 Clean & Jerk @ workout weight

Metcon

Metcon (Time)

For time:

50 Clean & Jerks, 185/125 lbs

75 Toes-to-bars

Complete in any order you like to accomplish the work

Time Cap: 20 min
Stimulus:

This is going to take some strategy – you can get this done however you want. Quick singles is the way to go for the clean and jerks. TTb adds up to be pretty high volume so small sets will be the way to go