Thursday 08/24/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike 1:00 min

10 cat/cow w/rock back

10 alt pigeon with pause

10 up dog to child’s pose

15ea pulses in figure 4

ski 1:00 min

10 pvc pass thru

10 ea pvc around the world

10 ea pvc ir/er

10 prone pvc pass thru

with PVC:

3 pause snatch grip deadlift (mid shin, 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

1 high hang power snatch + 1 hang power snatch + 1 power snatch

Weightlifting

Power Snatch

3 Position Power Snatch (High Hang, Above the Knee, Floor)

5 sets of: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch)

* Complete a set every 1:30 *

Overhead Squat

3 sets: 3 Overhead Squats (@75% of 1RM Snatch)

* Rest as needed between sets *

Metcon (AMRAP – Rounds and Reps)

15:00 Amrap

200m Run

8/7 Calorie Bike

10 Wall Ball Sit Ups (20/14)
Target number of Rounds: 7+ Rounds

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