Tuesday 06/20/2023
Steamboat Strength and Conditioning – SSCMetcon
Warmup
30 Jumping Jacks
15 Glute bridge
10 shoulder rolls + :20 sec goal post hold
8 plank to downdog
20 Jumping Jacks
5ea single leg Glute bridge
4 ea scorpion
8 alt single arm plank to downdog
10 Jumping Jack
5 Glute bridge+ 3 sec pause
8 prone y’s
4ea single arm plank to downdog with reach
8 Up/downs
3ea alt box step up
3 snatch grip deadlift
3 snatch grip shrug
3 snatch grip highpull
3ea alt box step up
3 burpees
3 Box Jump
1 deadlit + 1 shrug + 1 high pulll + 1 muscle
3 behind neck push press
3 tall snatch drops
3 burpee box jump over
1 deadlit + 1 shrug + 1 high pulll + 1 muscle + 1 power
bench set up
Strength
Pause Bench Press
*3 second pause at the bottom*
5 sets of 2 Pause Bench Press @70% of 1RM
*3 second pause*
* Rest as needed between sets *
High Box Jumps (Distance)
Box Jump:
5 sets of 3 High Box Jumps
*6” below max height for 1 rep
Metcon (2 Rounds for time)
3 rounds
8 Burpee Box Jump Overs (24/20)
8 Power Snatches (135/95)
-at 8:00-
For Time:
24 Burpee Box Jump Overs (24/20)
24 Power Snatches (95/65)
Time cap: 14min
Stimulus:
You want to finish part one in 6min or less giving yourself 2 min of rest before starting again. Weight on the snatch in part one should be something you can cycle 3-5 reps. That being said fast singles are ok in the metcon. Then take some weight off the bar for the second round of snatches. These for sure need to be cycled 8-10 reps.