Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Bike/Ski erg 2xs:

–:45sec Easy

–:15sec Hard

1 Round For Quality:

–:20 sec ea Bent Knee Side Plank

–20 Banded Good Morning

–10 KB Screwdrivers ea

–Wrist stretches

–10 Air Squats

–:20sec Bent Knee Hollow Hold

Bike/Ski erg 1x:

–:45sec Easy

–:15sec Hard

1 Round For Quality:

–:20 sec ea Bent Knee Side Plank

–20 Banded Good Morning

–10 KB Screwdrivers ea

–5 Muscle Clean (empty barbell)

–5 Front Squat

–:20sec Bent Knee Hollow Rocks

Burgener Clean 1xs:

–3 Down & Up + 5 sec pause

–3 Down & High Pull

–3 Down & Muscle Clean

–3 Drop 2″”

–3 Drop below parallel

–3 Hang Clean (power or squat

Push Jerk General Warm-Up 1x:

–5 Push Press

–5 Push Jerk

Specific Barbell Warm Up 1x: (empty barbell)

–3 Clean & Jerk (resetting at the shoulders for the jerk)

–3 Clean & Jerk Touch & Go (going right from the clean to the jerk)

Clean & Jerk Barbell Cycling

Clean & Jerk Build Up Sets 1x:

–2 Clean & Jerk @ a light load

–2 Clean & Jerk @ a moderate load

–2 Clean & Jerk @ a heavy load

–2 Clean & Jerk @ a heavy load (optional)

Weightlifting

Metcon (Weight)

Every 2 mins for 12 mins, alternating between:

10 Clean & Jerks, 135/95 lbs

10 Clean & Jerks, 155/105 lbs

10 Clean & Jerks, 185/125 lbs

10 Clean & Jerks, 205/145 lbs

10 Clean & Jerks, 225/155 lbs

10 Clean & Jerks, 245/165 lbs
Stimulus:

Everyone should attempt increase weight with each rd or every other rd. You can do some touch and go reps at the beginning but will quickly move to fast singles. These can be squat cleans or power cleans.

Accessory

Warm-up (No Measure)

Row Calories:

45 secs of work followed by 15 secs of rest for 7 intervals.