Tuesday 08/15/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

7 plank to downdog with heel pump

5 bootstrappers

30 singles (front back side to side)

pvc pec opener

pvc lat

pvc ir/er

pvc pass thru

pvc around the world

pvc prone pass thru

7 plank to downdog with heel pump

5 Bootstrappers

10 lofty singles + 10 single single du

with PVC:

3 pause snatch grip deadlift (knee, high hang)

3 muscle from high hang

3 muscle from knee

3 muscle from mid shin

3 behind the neck press

3 overhead squat

3 snatch balance

3 sotts press

with barbell:

3 power from high hang

3 power from knee

3 power from mid shin

3 behind the neck press

3 overhead squat

3 snatch balance

3 sotts press

power snatch + snatch balance + ovhd squat

Weightlifting

Power Snatch + Snatch Balance + Ovhd Squat

Power Snatch + Snatch Balance + Ovhd Squat x 5 sets

*building in weight every set

* Complete a set every 1:30 *

Panda Pulls

3 sets of 3 Panda Pulls (@70-80% of 1RM)

– Rest as needed between sets –

Metcon (2 Rounds for time)

Every 3:00 (5 sets)

60 Double Unders

10 Double Dumbbell Snatches (2×50/35)

RX+ 12 dbl db snatches
Stimulus:

Looking to go unbroken with both movements at least for the first few rounds – you want to finish in 1:30 so we will have 1:1 work/rest ratio.