Wednesday 03/22/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

1:00bike/ski

2 position thoracic/squat on the rig

:20 sec deadhang

1:00 bike/ski

2 position thoracic/squat on the rig – banded

:20 sec lat active

then:

10 PVC Pass Thru

10 PVC Prone Pass Thru

10 PVC Behind the Neck Press

10 Progressing overhead squats

10 lat pull-ups

10 kip swings building – tight c’s/d’s

5 kip swings – knee bend

5 kip swings – hip pop – hands come off rig slightly

1 knee lift + 1 hip pop + 1 kipping pull-up x 3

3 Muscle Snatch – barbell

3 Snatch Push press

3 Overhead Squats

3 Power Snatch

4 Wall Ball Front Squat

4 Wall Ball Push Press

4 Wall Balls

Metcon (Time)

3 rounds

8 Overhead Squats (115/80)

24 Pull-ups

-at 10:00-

3 rounds

8 Power Snatch (115/80)

24 Wall Balls (20/14)

Time Cap: 17min (7 min time cap on the first part)
Stimulus:

Looking to go unbroken on the overhead squats. Break the pull-ups into 2-3 sets. We want the same weight for the overhead squat and the snatch – for the snatch quick singles or sets of 3-4. Wall balls also in 2-3 sets.

Accessory (Time)

For Time:

100 Abmat Sit Ups