SSCMetcon – Tue, Nov 22
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
1-2 rds:
20 ostrich walk
5 touch your toes
5 reach to the sky touch your toes
10 steps bear crawl forward
10 steps bear crawl backward
5 clean drop
5 clean hip drop
1-2 rds:
10 DB Romanian Deadlift
10 steps bear crawl forward w/ DB’s
10 steps bear crawl backward w/ DB’s
5 ea alt DB crossbody clean
5 ea alt DB Press
Barbell Specific Warmup:
5 Deadlift
5 hang shrug
5 hang high pull
5 hang muscle clean
5 strict press
3 deadlift
3 hang muscle clean
3 clean drops
3 push press
3 deadlift
3 power clean
3 push jerk
Metcon
Weightlifting
Hang Power Clean
EMOM 10:
2 hang power cleans – building
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Time Cap: 10min
Stimulus:
The push jerks will determine the weight you choose today – you should be able to go unbroken on the push jerks for the majority of the rounds knowing you can rest after the cleans to get this done. Deadlift should feel pretty light and cleans should be a moderate weight. You can split these into 2 sets if needed