Thursday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY MICHELLE!!

Warm-up

Warm-up (No Measure)

Dynamic/ Barbell Warm-Up Blend 1x:

–:30sec Jumping Jacks

–10 Sumo Inchworm

–10 Romanian Deadlift

–5 Muscle Clean

–5 Strict Press

–:30sec Forward Jumping Jacks

–5ea Spiderman Lunge + Rotation

–10 Good Morning

–5 Muscle Clean

–5 Strict Press

Specific Barbell Warm Up 1x:

–3 Hang Power Clean

–3 Power Clean

–3 Push Jerk

–3 Clean & Jerk

Go on coach’s call as needed to better assess movement and make corrections.

Clean & Jerk Build Up Sets:

–Have athletes load the bar to their first working weight.

–Have athletes gather weights needed to build.

Metcon

Metcon (Time)

For time:

Row, 200 m

10 Clean & Jerks, 135/95 lbs

Row, 400 m

8 Clean & Jerks, 155/105 lbs

Row, 600 m

6 Clean & Jerks, 175/115 lbs

Row, 800 m

4 Clean & Jerks, 185/125 lbs

Row, 1000 m

2 Clean & Jerks, 195/135 lbs

Time Cap: 25 min