Monday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY KELLY KISSLING!!!!
Warm-up
Warm-up (No Measure)
Foam Roll:
–1-2min Foam Roll T-Spine
–:30-1min ea side Foam Roll Lats
PVC Dynamic Warm Up 1x:
–30 Lateral Jump Over PVC
–10 PVC Pass Thru
–5ea PVC Around The World
–30 Front to Back Jump Over PVC
–15 PVC Good Morning
–15 PVC Press
–30 Lateral Jump Over PVC
–15 Scap Push Up
–20 Alternating Plank Shoulder Taps
Burgener Snatch 1x: (using PVC pipe)
–3 Down & Up
–3 Down & High Pull
–3 Down & Muscle Snatch
–3 Snatch Drop 2″”
–3 Snatch Balance
–3 Hang Power Snatch
General Snatch Barbell Warm Up 1x:
–10 Snatch Deadlift
–5 Hang Muscle Snatch
–5 Snatch Press or Push Press
–5 Overhead Squat
–5 Sotts Press or Quarter Squat Sotts Press.
Specific Barbell Warm Up 1x:
–3 Snatch Balance to Power Position
–3 Hang Power Snatch
–3 Snatch Balance
–3 Hang Snatch
Weightlifting
Hang Power Snatch + Hang Snatch ( 1-1-1-1-1)
Hang Power Snatch + Hang Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Accessory
Warm-up (No Measure)
For quality:
3 x 8 L/8 R Split Stance Good Mornings, pick load
rest as needed between sets
–then–
accumulate 75 Banded Rows
–then–
accumulate 3 min in a Hollow Body Plank Hold
–then–
accumulate 1:30 each side of a Side Plank Hold