Friday 12/08/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

2x

30 single jump rope

10 plank to downdog

10 progressive bootstrappers

2x:

PVC lat

PVC chest opener

PVC IR/ER

PVC pass through

banded 7’s

PVC:

pausing snatch deadlift

pause hang shrug

pause hang high pull

pause hang muscle

shrug

high pull

muscle

tall drops

pvc back squat

*feet

*depth

*chest

overhead squat – waiter hold

overhead squat

barbell:

pausing snatch (hang)

snatch

overhead squat

Weightlifting

Pause Power Snatch (hang) + power snatch + overhead squat (Weight)

every 2 min for 10 min building

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

5-10-15-20-25…..

Toes to bar

10 Overhead Squats (95/65)

50 Double Unders
Stimulus:

Small sets to start with the ttb. Overhead squats need to be done unbroken

double unders should be done in 1-2 sets