Monday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY KEITH!!

Warm-up

Warm-up (No Measure)

1-2 rounds:

100ft skip

10ea single leg raises

5ea SA KB DL

100ft Ankling

5 ea hip flexor to hamstring flow

5 ea SA KB Swing

100ft Bounding

10 Forearm Plank to Downdog

5 ea KB High Pull

Barbell Warmup 1-2 rds:

*from mid shin

Shrug

High Pull

muscle

tall drop

high hang power clean

hang power clean

power clean

Kettlebell Snatch Teaching Progression 1x:

–5ea KB Swing (palm inside to neutral)

**keep elbow slightly bent and close to body (but not tucked)

–5ea KB Swing (same as above) + Pull Back

–3ea KB Swing + KB Swing & Pull Back + Punch Through

–3ea Kettlebell Snatch

–3ea Kettlebell Snatch – focus on how we come down

*lean back, rotate elbow, once the tricep makes contact with the body let the kb fall

Metcon

Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
Time Cap: 23min

Women’s RX

155 lbs

35#

Stimulus:

Heavy power cleans today – singles are appropriate.

For the snatches you want to go unbroken each side. We are shooting for 3 min a round