Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 min bike/Ski

2 Rounds:

–6 ea Bent Knee Side Plank + Rotation

–15 Down Dog Pulses

–:20sec RKC Plank

–5 Prone ATYT

1 Round:

–8 Plate Deadlift

–8 Plate Swing

–8 Plate Ground to Overhead

–8 Plate Squat + Press Away

Push Jerk Teaching Progression 1x:

–Establish starting position

–5 Dip and Stand

–5 Jump & Land

–5 Jump & Land w/ hands on shoulders

–5 Jump & Land w/ hands overhead

–5 Push Jerk w/ barbell

Specific Wall Ball Warm Up 1x:

Go to wall

–3 Wall Ball Front Squat

–3 Wall Ball Push Press

–3 Wall Ball Thruster

–3 Wall Ball

Specific Barbell Warm Up Blend 1x:

–3 Clean Deadlift with pause in set up

–3 Clean High Pull with pause in set up

–3 Muscle Clean with pause in set up

–3 Power Clean with pause in set up AND pause in landing

***workout primer- after strength, before WOD

:15 all out ski erg sprint

3 burpees

Weightlifting

Push Jerk

Push Jerk 1×3

12 mins to build to a heavy set of 3.

Metcon

Metcon (Time)

16-12-8 reps, for time of:

Wall Ball, 30/20 lbs

Power Clean, 135/95 lbs

Shoulder-to-Overhead, 135/95 lbs

Time Cap: 10 min
Stimulus:

Heavy wall ball today – everyone should increase the weight even if they go to a lower target. Power clean and shoulder to overhead is a moderate to heavy weight. All movements today will be broken up into multiple sets in the first 2 rounds – then try to go unbroken on the 8.