Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

Jump Rope 3xs:

–:20sec ON

–:10sec OFF

//Change the jump rope variation with each :20sec interval.//

–5 Inchworm + Up Dog

–10 Scap Push Up

–10 Cobra to Downward Dog

–5 Up/Downs

–:30sec Hollow Body Plank Hold

–20 Plank Shoulder Taps

1 Round:

Jump Rope 3xs:

–:20sec ON

–:10sec OFF

//Change the jump rope variation with each :20sec interval.//

2 rds:

–6 Rt Dumbbell Deadlift

–6 Rt Single Arm Dumbbell Swing

–6 Rt Single Arm Dumbbell Push Press

–6 Lft Dumbbell Deadlift

–6 Lft Single Arm Dumbbell Swing

–6 Lft Single Arm Dumbbell Push Press

Dumbbell Snatch Teaching Progression 1x:

–3ea Hang Dumbbell Snatch

–6 Alternating Dumbbell Snatch (resetting at the floor)

–6 Alternating Dumbbell Snatch (alternating overhead)

Burpee Specific Warm Up 1x:

–1 Progressive Burpee Complex (on coach’s call)

–1 Progressive Burpee Complex (athlete will do this on their own)

Metcon

Metcon (Time)

4 rounds for time of:

3 Progressive Burpee Complexes

21 Alternating Dumbbell Snatches, 50/35 lbs

63 Double Unders

Time cap: 16min
Stimulus:

Choose a weight that you can do snatches unbroken at least in the first few rounds. If you don’t have double unders today is a good day to practice, spend :45 sec to a min.

Accessory

Warm-up (No Measure)

3 rounds for quality of:

10 L/10 R Dumbbell Single Leg Deadlifts, pick load

Superman Hold, 30 secs

20 Dumbbell Glute Bridges, pick load