Monday 09/25/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

3:00 bike/ski

:30 sec deadhang

10 up/downs

15 shoulder flexion

:30 sec lat active

10 plank to downdog

15 shoulder abduction

:30 sec lat pull-ups

10ea crossbody pull-aparts

15 shoulder extension

15 shoulder

with PVC:

10ea lat stretch

10ea pec opener

10ea behind back IR/ER

with PVC:

3 pause snatch grip deadlift (knee, high hang)

3 muscle from high hang

3 muscle from knee

3 muscle from mid shin

5 behind the neck press

5 air squats (pvc on back)

5 waiter squats

5 overhead squats

5 snatch balance

5 sotts press

with barbell:

3 power from high hang – ride it down

3 power from knee- ride it down

3 power from mid shin – ride it down

3 behind the neck push press

3 overhead squat

3 snatch balance

Weightlifting

Snatch

Build to a heavy single Squat Snatch

(10-12 minutes)

* rest as needed between lifts *

Workout (Time)

3 sets:

5:00 AMRAP

8 Overhead Squats (95/65)

8 Burpee Over Bar

8 Pull Ups

-rest 3:00 between sets-