Thursday 11/16/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ski

green band lat series

banded pec and press

banded sa ovhd press

2 postion squat on the rig

banded ovhd squat with pvc

PVC:

find snatch grip

behind the neck strict press

behind the neck push press

ovhd squat – 1/4

ovhd squat – 1/2

ovhd squat – full

Weightlifting

Snatch Push Press + Overhead Squat

3 Snatch Grip Push Press + 1 Overhead Squat:

-Work up to a heavy complex in 10 minutes

Metcon (Time)

5 Sets:

12/10 Calorie Ski Erg

4 Deadlift (275/185)

12/10 Calorie Ski Erg

-rest 1:1 between sets-

Time Cap:
Stimulus:

Looking to be done with each round in around 2:00. Cap yourself at 2:30 – because it’s a 1:1 work to rest ratio you want to push the pace. These deadlifts are heavy – quick singles are ok for today.