Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

500m Row/Ski Erg

1 Round:

–:20 sec ea Bent Knee Side Plank

–:12 sec ea Floating Bear Hold

–10 PVC Pass Thru

–10 PVC Around the World

–10 Bootstrapper

–3 Kip Swing + 1-3 Kipping Knee Raise

1 Round:

–:20 sec ea Bent Knee Side Plank

–:12 sec ea Floating Bear Hold

–10 Reverse Grip PVC Pass Thru

–15 PVC Snatch Press

–15 PVC Good Morning

–10ea Sky Reach

–3 Kip Swing + 1-3 Toes to Bar

Burgener Snatch 1-2xs: (using PVC pipe)

–3 Down & Up +3 sec pause at top

–3 Down & High Pull

–3 Down & Muscle Snatch

–3 Snatch Drop 2″

–3 Snatch Balance (power position)

–3-5 Hang Power Snatch

Overhead Squat Teaching Progression 1x:

–Establish grip position

–Establish active shoulder position

–3-5 reps to a quarter squat position

–3-5 reps to parallel

–3-5 reps below parallel

Movement Prep/ Workout Prime 1x: (optional)

–3-5 Overhead Squat @ workout weight

–3-5 Toes to Bar or Variation

–200 Meter Run @ workout pace

Weightlifting

Hang Power Snatch

Every 1 min for 9 mins:

Hang Power Snatch

3 Hang Power Snatches, pick load

Build in weight as you go.

Metcon

Metcon (Time)

5 rounds for time of:

10 Overhead Squats, 135/95 lbs

15 Toes-to-bars

Row/Ski Erg, 200 m

Time Cap: 15 min
Stimulus:

Looking to load the bar with a weight that you can do reps unbroken on every round – it should be a moderate weight. Volume on TTB will accumulate quickly so break these up early.

Row or Ski erg should be completed in a minute or less.