Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–50 Plyo Skier

–10 Bootstrapper

–10 PVC Pass Thru

–10ea PVC Around the World

–20 PVC Rotations

–8 reps ea Bent Knee Side Plank with Rotation

–12 Supra front raises w/ light weight

1 Round:

–50 Plyo In & Out

–20 PVC Good Morning

–20 PVC Snatch Press

–10 PVC Sotts Press

–10 PVC Overhead Squat

–8 reps ea Bent Knee Side Plank with Rotation

–12 Supra front raises w/ light weight

Burgener Snatch 1-2xs: (using PVC pipe)

–3 Down & Up + pause

–3 Down & High Pull

–3 Down & Muscle Snatch

–3 Snatch Drop 2″”

–3 Snatch Balance (full squat)

–3 Overhead Squat

Power Snatch Specific Warm-Up 1x:

–3 High Hang Power Snatch

–3 Hang Power Snatch

–3 Snatch

Squat Snatch Specific Warm-Up 1x:

–3 High Hang Squat Snatch

–3 Hang Squat Snatch

–3 Squat Snatch

Power Snatch & Squat Snatch Build Up Sets 1x:

–Have your athletes take 3-minutes to find their working weight for the day.

Metcon

Metcon (Time)

3 rounds for time of:

6 Power Snatches, 135/95 lbs

4 Squat Snatches, 135/95 lbs

100m Row/Ski Erg

Time Cap: 10 mins
Stimulus;

Looking for a moderate weight on the barbell and something you can either go touch and go with or work in quick singles.

Accessory Work

Warm-up (No Measure)

2 -3 rds

Row / Ski Erg

Complete as:

3 mins- RPE 4

2 mins- RPE 6

1 min- RPE 7