Wednesday 09/20/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

2 rds:

ski :30

5 inchworm + low squat + bootstrapper

5ea thread the needle (each way)

5ea leg swings

5ea hip car

with PVC:

10ea lat stretch

10ea pec opener

10ea behind back IR/ER

with PVC:

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 snatch + 1 hang snatch + 1 snatch

Weightlifting

3 Position Snatch

High Hang, Above the Knee, Floor

* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch)

Complete a set every 1:30

Hold on to the bar until all 3 reps are complete

Metcon (2 Rounds for reps)

4:00 AMRAP

10 Power Snatch (135/95)

Max distance run in the remaining time

-Rest 4:00 between AMRAPs-

4:00 AMRAP

400m Run

Max Rep Power Snatch (135/95) in the remaining time

**we will do 100m runs for the first part

1 rep = 50m

RX+ 155/105
Stimulus:

For the snatch you can do quick singles today – if using lighter weight choose something you can only cycle 3 or 4 at a time. This weight should be a challenging

Overhead Squat

3 sets: 1 Overhead Squat (@90% of 1RM Snatch)

* Rest as needed between sets *