Monday
Steamboat Strength and Conditioning – SSCMetcon
DELOAD WEEK
Warm-up
Warm-up (No Measure)
Dynamic Warm-Up 1x:
–10 Small Arm Circles Forward
–10 Small Arm Circle Backwards
–10 Big Arm Circles Forward
–10 Big Arm Circles Backwards
–10 Reach to the sky Toe Touches
–10 Plank to Downward Dog
–10ea Kneeling Shoulder Taps
–5 ea DB Screwdriver in Bent Knee Side Plank
–5 ea Bent Knee Side Plank with Hinge
–:30sec Childs Pose
Burgener Snatch 2xs: (using PVC pipe then barbell)
–3 Down & Up
–3 Down & High Pull
–3 Down & Muscle Snatch
–3 Snatch Drop 2″” (power position)
–3 Snatch Balance
–3 Hang Power Snatch
3-Position Power Snatch Specific Warm-Up 1x:
–5 High Hang Power Snatch
–5 Hang Power Snatch
–5 Power Snatch
Burgener Clean-1x:
–3 Down & Up
–3 Down & High Pull
–3 Down & Muscle Clean
–3 Drop 2″” (power position)
–3 Drop below parallel
–3 Hang Clean (power)
Power Clean & Jerk Specific Warm Up 1x:
–5 Push Jerk
–5 Power Clean
–5 Power Clean & Jerk
Weightlifting
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (7×1)
Every 1 min for 7 mins.
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch, pick load
Use 50-55% 1RM Snatch for all sets.
Metcon (Calories)
Monostructural Cardio: 7 mins
Bike / Row / Ski Erg
RPE 6/10
power clean + jerk (7×1)
Every 1 min for 7 mins:
1 Power Clean & Jerk, pick load
Use 50-55% 1RM Clean & Jerk for all sets.
Cool down
Warm-up (No Measure)
10 min ROMWOD