Wednesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
PVC Dynamic Warm-Up 1x:
–10 PVC Pass Thru
–10 Around the World
–10 Kneeling Shoulder Taps
–10ea. Thoracic Rotation
–:20sec ea. Thread The Needle
PVC Warm-Up 1-2xs:
–15 PVC Snatch Press
–10 PVC Overhead Squat
–5 PVC Sotts Press
Snatch Skill 1-2xs 3ea:
–Down & Up
–Down & High Pull
–Down & Muscle Snatch
–Down & Power Snatch
–Down & Snatch
–Snatch Balance
Snatch Build Up Sets:
–2 Snatches @ 35%
–2 Snatches @ 45%
–2 Snatches @ 55%
–1 Snatch @ 65-70%
Weightlifting
Power Snatch
Every 1 min for 8 mins:
2 Power Snatches, pick load
65-70% 1RM
Snatch
Every 1 min for 8 mins:
2 Snatches, pick load
65-70% 1RM
Warm-up
Warm-up (No Measure)
Power Clean Specific Warm-Up 1x 5ea:
–Down & Up
–Down & High Pull
–Down & Muscle Clean
–Clean Drop (power position)
–Clean Drop (full squat)
–Hang Power Clean
Split Jerk Specific Warm Up 1x:
–Establish lunge position
–5 Jump & Land
–5 Hands on shoulder jump & land
–5 Split Jerk w/ PVC
–5 Split Jerk w/ Barbell
Power Clean & Split Jerk Specific Warm-Up 1x:
–5 Power Clean & Split Jerk
Power Clean & Split Jerk Build Up Sets:
–2 Power Clean & Split Jerk @ 35%
–2 Power Clean & Split Jerk @ 45%
–2 Power Clean & Split Jerk @ 55%
–1 Power Clean & Split Jerk @ 65%
Weightlifting
Clean and Jerk
2 Power Clean & Split Jerks, 65% 1RM
Every 1 min for 8 mins.
Cool Down
Warm-up (No Measure)
3-Way Banded Shoulder Stretch 3xs:
–20-:30sec in each position
Foam Roll:
–1-2min Thoracic
–1-2min per side Quads
–1-2min per side Glutes