Wednesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 Round:
–:90 sec Bike/Ski
–5ea Sky Reach
–10 PVC Pass Thru
–10 PVC Around the World
–10 PVC Good Morning
–10 PVC Snatch Press
–:20 sec deadhang
–10 Lat Pullups
1 Round:
–:90 sec Bike/Ski
–5ea Sky Reach
–5 Dual Dumbell Deadlift
–5 Dual Dumbbell Swings
–5 Dumbbell Push Press
–5 Dual Dumbbell Snatch (on coach’s call)
–:20 sec deadhang
–10 Lat Pullups
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
Bar Muscle Up Specific Warm Up 1x:
–6 Kip Swing
–3 Kip Swing + 1-2 Pull Ups
–3 Chest to Bar Pull Ups or Jumping Ches to Bar Pull Ups
–1-2 Bar Muscle Up or Variation
Snatch Specific Warm Up 1x:
–3 High Hang Snatch
–3 Hang Snatch
–3 Snatch
Snatch Build Up Sets 1x:
–1 Snatch @ 35%
–1 Snatch @ 45%
–1 Snatch @ 55%
–1 Snatch @ 65%
–1 Snatch @ 70-75%
Weightlifting
Snatch
Every 1 min for 10 mins: Snatch
1 Snatch, 75%-85% 1RM for all sets
Every 1 min for 10 mins.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 mins of:
10 Double Dumbbell Ground-to-Overheads, 35/20 lbs
3 Bar Muscle-ups
Stimulus:
Shorter workout – we want all movements to be unbroken for the majority of the 7 min – adjust as needed to make that happen.
Accessory
Warm-up (No Measure)
Week 2; PU and HSPU Open Prep
4×5 perfect reps, rest as needed between sets
Pull-Up Mods/Progression;
-Ring Rows
-Kipping Ring Rows + Big Kip Swings (do both)
-Jumping Kipping Pull Ups
-Pull Ups
-C2B
HSPU Mods/Progression;
-Seated DB Z-press
-Pike HSPU + :10 HS Holds (do both)
-Box HSPU + :10 HS Holds (do both)
-HSPU Negatives
-HSPU