Monday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 Round:
–:90 sec machine
–5ea Stationary Lunge
–5 Inchworm
–5 Plank to Downdog (hands in press position)
Clean Grip:
–3 deadlift
–3 Shrug
–3 High Pull
–3 Muscle Clean
–3 Strict Press
–6 Alternating Box Step Up (unweighted)
1 Round:
–:90 sec machine
–10 alt lunges
–5ea Moose Antlers
–5 Plank to Downdog (hands in snatch position)
Snatch Grip:
–3 deadlift
–3 Shrug
–3 High Pull
–3 Muscle Snatch
–6 Alternating Box Step Up (weighted)
1 Round:
–10ea Hamstring Flow
–3 Tall Clean drop + press
–3 High Hang Power Clean + Push Press
–3 Hang Power Clean + Push Jerk
–3 Power Clean + Jerk
–10ea Hamstring Flow
1 Round:
–PVC ER on box
–PVC Behind the Back IR/ER
-3 -Behind the Neck Tall Snatch Drop
–3 High Hang Power Snatch
–3 Hang Power Snatch
–3 Power Snatch
–PVC Behind the Back IR/ER
–PVC ER on box
Workout Prime 1x:
–2 Snatch @ workout weight
–2 Dumbbell Box Step Up@ workout weight
–2 Clean & Jerk @ workout weight
–2 Dumbbell Box Step Up@ workout weight
Metcon
Metcon (Time)
For time:
30 Snatches, 135/95 lbs
30 Weighted Box Step-ups, 50/35 lbs
30 Clean & Jerks, 135/95 lbs
30 Weighted Box Step-ups, 50/35 lbs
Time Cap: 16 min
Stimulus:
Quick singles on the barbell movements are appropriate for today. Shoot for 4 minutes per movement to hit the time cap of 16min.
Accessory
Warm-up (No Measure)
4 rounds for quality of:
L-Sit Hold, 10 secs
Side Plank Pulse, L 20 secs/R 20 secs
Rest 1 min