Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Dynamic Warm Up 1x:

–Bike/Ski Erg :45sec Moderate/:15 sec hard

–10 Sumo Inchworm

–10 Plank to Downdog

–5ea Sky Reach

–5ea Spiderman

Shoulder & Core Warm-Up 2x:

–Bike/Ski Erg :30sec Moderate/:15 sec hard

–8 WY Shoulder Accessory

–:20sec per side Bird Dog Hold

–:10 sec ea Bent Knee Side Plank Hold + 5 Rotation + 5 hinge

Pulling General Warm Up 1x:

–:20sec Dead Hang

–12 Scap Pull Up

–8 Kip Swing

Burgener Snatch 1x: (using PVC pipe)

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Snatch

–3 Snatch Drop 2″”

–3 Snatch Balance

–3 Hang Power Snatch

–3 Hang Snatch

Bar Muscle Up Specific Warm-Up 1x:

–3 Kip Swing + 3 Kipping Pull-Ups or Jumping Pull-Ups

–3 Chest to Bar Pull-Ups or Jumping Chest to Bar Pull-Ups

–1-2 Bar Muscle Up or 1-2 Jumping Bar Muscle Up

Specific Barbell Warm Up 1x:

–3 High Hang Power Snatch

–3 Hang Power Snatch

–3 Snatch Balance

–3 Snatch

Specific Barbell Warm-Up 1-2xs:

–1 Hang Power Snatch + 2 Snatch

Weightlifting

Hang Power Snatch + 2 Snatch

1x [ 1 Hang Power Snatch + 2 Snatches ]

Find a heavy single of the complex in 10 mins.

Taking around 5 sets

Rest as needed between sets.

Metcon

Metcon (Time)

3 rounds for time of:

21/17 Bike Calories

15 Squat Snatches, 95/65 lbs

9 Bar Muscle-ups

Time Cap: 14 min
Stimulus:

Pretty technical workout for today – but don’t fret – make this doable for yourself. You should have a good idea for how your body is feeling with our warmup of the hang power snatch into the full snatch. Some good options for today are either a power snatch or maybe you need to work on your overhead squat. For the bar muscle ups, choose a movement that you already have and practice it. Bike should be done in 1:30 or less.