Monday 04/24/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up (No Measure)
3 rds:
Bike/Ski (:90/:45/:30)
5 plank to downdog
5ea scorpion
5 Bootstrappers
3 Air Squats
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
wod prep:
5 wormy pushups
5 pushups as done in wod
5 ring rows
10 sec deadhang + 10 sec lat active + 10 lat pullups
5 kip swings
2 pullups as done in wod
Weightlifting
Power Snatch
3 sets x 2 Power Snatches @ 75% of 1RM Snatch
* Rest 60-90 seconds between sets *
Overhead Squat
3 sets x 2Overhead Squats @ 70-80% of 1RM Snatch
* Rest 60-90 seconds between sets *
Metcon (Time)
Murph Prep week 2
For time:
400m Run
then 5rds:
7 pullups
12 Pushups
17 Air Squats
400m Run
then 3rds:
7 pullups
12 Pushups
17 Air Squats
400m Run
then 1rd:
7 pullups
12 Pushups
17 Air Squats
Time Cap: 20min
Stimulus:
Upping the volume today per set of movements. Remember – this is Murph PREP – we want our reps to be perfect – we are PRACTICING – practicing solid movements and ROM. We will compete on Memorial Day.
TOTAL volume will be down for some people from last week – that’s ok – just push the pace then