Monday 08/28/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
3rds:
30 singles
7 up/downs
with PVC:
10ea lat stretch
10ea shoulder opener
10ea IR/ER
3 pause snatch grip deadlift (knee, high hang)
3 muscle from high hang
3 muscle from knee
3 muscle from mid shin
5 behind the neck press
5 air squats (pvc on back)
5 waiter squats
5 overhead squats
5 snatch balance
5 sotts press
with barbell:
3 power from high hang
3 power from knee
3 power from mid shin
3 behind the neck push press
3 overhead squat
3 snatch balance
snatch + overhead squat
Weightlifting
Snatch + Overhead Squat
5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM Snatch)
* Complete a set every 1:30 *
Snatch Balance
3 sets: 3 Snatch Balance (@ 80% of 1RM Snatch)
* Complete a set every 1:30 *
Metcon (Time)
6 Sets
5 Burpee Dumbbell Deadlifts (2×50/35)
10 Dumbbell Shoulder to Overhead (2×50/35)
30 Crossover Single Unders
-rest 1:00 between sets-
Time Cap: 17 min
Stimulus:
Looking to finish each round in 2 min or less. All movements should be done unbroken.