Monday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 Round:
–1min Bike/ski erg
–5ea Kneeling Shoulder Taps
–:20sec Bent Knee Hollow
–:20 sec dead hang
–5 Worm Pushups
1 Round:
–1min Bike/ski erg
–5ea Thoracic Rotation
–:20sec Hollow Rocks
–:20 sec lat active hang
–5 Yoga Pushups
Mobility/PVC Warmup:
–10 pass thru
–10 around the world
–10 prone pass thru
–10 scorpion
–5 Cuban Press +Behind the neck press
–5 Tall Snatch
Barbell/Pull-up Warmup:
–3 Hang Shrug
–3 Hang Shrug High Pull
–3 Hang Muscle Snatch
–3 Snatch Push Press
–3 Mini Kip Swing + 3 Big Kip Swings
–3 Kipping Inverted Rows
–5 Pushups
–3 Snatch Push Press
–3 Tall Snatch
–3 Hang Power Snatch
Bar Muscle Up Specific Warm Up 1x:
–2 Kip Swing + 2 Kipping Pull Ups + 2 Kip Swing
–5 Push Ups (controlled)
–3 Chest to Bar Pull Ups or Jumping Chest to Bar Pull Ups
–5 Push Ups (controlled)
–2 Bar Muscle Ups or Jumping Bar Muscle Ups
Hang Power Snatch Build Up Sets 1x:
–3 Hang Power Snatch @ a light load
–3 Hang Power Snatch @ a moderate load or workout weight
Metcon
Metcon (Time)
4 rounds for time of:
21/18 Bike Calories
7 Bar Muscle-ups
7 Hang Power Snatches, 155/105 lbs
Time Cap: 14 min
Once you complete the 4 rounds, ride the bike/ski erg/row at a moderate to strong pace till the clock hits 20 mins (60-70%)
Stimulus:
Push the pace on the bike. BMU and Snatches can be broken up into 2-3 sets