SSCMetcon – Wed, Jan 4
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Row 200m, straight leg(supinated grip)
**wall thoracic flexion extension stretch (wide arms)
Row 200m – straight arm(supinated grip)
**ballerina stretch
Row 200m – pause rowing
**PVC cuban press
Row 200m, straight leg
**wall thoracic flexion extension stretch
Row 200m – straight arm
**ballerina stretch
Row 200m – pause rowing
**PVC cuban press
Workout Prep
5 snatch drop foot drills from toes (thumbs at shoulders punch to snatch ovhd position)
5 snatch drop foot drills from down(thumbs at shoulders punch to snatch ovhd position)
PVC-
3 high hang high pulls w/pause (shrug shoulders on tippy toes)
3 high hang high pulls w/pause + punch overhead (focus is getting elbows high then punching)
3 high hang muscle snatch
1 hang high pullw/pause
1 hang high pulls w/pause + punch overhead (focus is getting elbows high then punching)
1hang muscle snatch
1high pullw/pause
1 high pulls w/pause + punch overhead (focus is getting elbows high then punching)
1muscle snatch
3 tall power snatch drop -moving down
Barbell:
3 High Hang Power Snatch
3 Hang Power Snatch
3 Power Snatch
Olympic Lift (Weight)
1-rep Max Power Snatch
Take 15 min to find a heavy power snatch – if you want to go for a 1 rep max go for it.
500m Row (Time)
Max Effort 500m Row
you should be falling off the rower at the end of this – 500 is a little long for a true sprint – but you should be able to push the pace enough to make you see stars and roll around on the floor