Tuesday 04/18/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up (No Measure)
row/ski 2:00min
20 ostrich walk
10 plank to downdog
row/ski 2:00min
20 hamstring scoop
10 alt sa plank to downdog
1:00 each barbell hamstring smash
7ea hamstring flow
1:00 each barbell upper lat smash
Banded 7’s
Burgener Warm-Up
3 of each
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Burgener Skill Transfer
3 of each
Snatch Push Press
Overhead Squat
Heaving Snatch Balance
Drop Snatch
Snatch Balance
with barbell –
3 High Hang Snatch
*pause in landing- then stand up- feet and hands should already be set into overhead squat position
*overhead squat
3 Hang Snatch
*pause in landing- then stand up- feet and hands should already be set into overhead squat position
*overhead squat
3 Snatch
*pause in landing- then stand up- feet and hands should already be set into overhead squat position
*overhead squat
Weightlifting
Snatch
2 Squat Snatch x 3 sets @80% of 1RM Snatch
* Rest 60-90 seconds between sets *
Snatch Grip Deadlift
2 Snatch Grip Deadlifts x 3 sets @95% of 1RM Snatch
* Rest 60-90 seconds between sets *
Metcon (Time)
For Time:
Men: 50-40-30-20-10 Calorie Row
Women: 40-32-24-16-8
– rest 1 minute between sets –
Time Cap: 16min