Tuesday 07/25/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up (No Measure)
100m easy jog
– hip flow
100m run
PVC
– pass thru
– around the world
2 rds:
7ea bent knee side plank + hinge
:10 supinated grip deadhang
7 air squats
7 ring rows
7 PVC behind the neck press
7 PVC ovhd sq
Front Squat
Build to a heavy single (10-12 minutes)
* Rest as needed between sets *
Strict Weighted Chin up
Strict Chin-Up:
– Max Weight
* Rest as needed between sets *
Metcon (AMRAP – Rounds and Reps)
12:00 min AMRAP
200m Run
3 Power Snatches (135/95)
6 Overhead Squats (135/95)
Stimulus:
Shooting for 5+ rounds. Power snatch can be quick singles, overhead squats need to be done unbroken.