Tuesday 09/05/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

:30 sec ski

7 slow groiners

:30 sec ski

7 fast dynamic groiners

:30 sec ski

7 air squats (pause with rotation in the bottom)

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

1 high hang power snatch + 1 hang power snatch + 1 power snatch

Weightlifting

3-Position Power Snatch

High Hang Power Snatch + Hang Power Snatch + Power Snatch
5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch)

* Complete a set every 1:30 *

Overhead Squat

3 sets of 2 Overhead Squats (@80% of 1RM Snatch)

* Rest as needed between sets *

Metcon (Time)

Affiliate Version of “Ski-Bag”

30/24 Calorie Ski

30 DBall Squats (100/70)

20/16 Calorie Ski

20 DBall Squats (100/70)

Time cap: 10 minutes

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