Monday, October 26th 2020

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

30sec Row/Bike

30sec Full squat T-spine rotation

3x

1 set

-5 Jerk dips*

-5 push press

-5 jerk drops

-5 Front squats

-5 tall cleans

-5 Tempo clean & jerks*

*Tempo the pull on the clean and the dip on the jerk in order to drive off of a stable base

Weightlifting

Clean and Jerk (4 x 1+1+1+1)

4 sets

1 Clean pull

1 Hang Squat Clean

1 Push Jerk

1 Split Jerk

take 15 min to work up to something medium – heavy

Metcon

Metcon (Time)

10 rounds for time

10/8 Cal Bike or Row

6 Bar Facing Burpees

3 Power Clean (185/125)

Time Cap: 20mins
Stimulus:

Focus today is moving a mod-heavy bar for multiple reps under fatigue. Moving a little slower on the bike holding an RPE 7 and slower with the burpees will allow you to decrease the heart and breathing rate that will inevitably spike due to the barbell. Choose a weight for the barbell that you know you can do 3 singles without failing.

Cool down

200m Walk @ easy

Accumulate 1-2 minutes in Child’s pose