Wednesday 11/22/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

foam roll calves/shins

foam roll lats

10 calf raises

PVC lat stretch

PVC pec opener

PVC behind the back IR/ER

banded 7’s

30 singles (relaxed shoulders)

20 scissor jumps – visit center

20 jumping jack jumps

10 penguin taps

5ea single leg calf raises

PVC lat stretch

PVC pec opener

PVC behind the back IR/ER

banded 7’s

3 singles + 1 slow single x3

1 single + 1 slow single x3

3 singles + du

2 singles + du

1 single + du

singles in a circles

du in a circle

PVC- in rig:

snatch shrug

snatch highpull

snatch muscle

power position

PVC:

pause snatch deadlift

snatch shrug

snatch high pull

muscle snatch +pause + pause down

tall snatch drop

snatch balance – ¼ sq

Barbell:

down + pause

down – no pause

high hang power snatch

hang power snatch

power snatch

Weightlifting

Snatch Deadlift + Power Snatch

5 sets of: 3 Snatch Deadlift + 2 Power Snatch

Work up to a heavy set in 12 min

Metcon

Flight Simulator (Time)

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double-Unders
Time Cap: 15min

Stimulus:

High Volume – if the volume is to much for your calves go up to 30.