SSCMetcon – Thu, Dec 14

Steamboat Strength and Conditioning – SSCMetcon

Warm Up (No Measure)

2 sets:

plank leg thread under

plank leg sweep over

banded sa kb distraction/swing

:20 supinated grip deadhang

12 shoulder flexion

:20 supinated lat active

12 shoulder abduction

:20 handstand hold

12 shoulder extension

PVC/Rig:

Behind the neck push press

*dip + pause

*dip + drive slow

*dip + drive fast

*dip + drive + press

backsquat

waiter hold overhead squat

*¼ squat

*½ squat

*full squat

PVC overhead squat

barbell: – same as above

Behind the neck push press

Overhead squat

Weightlifting

Snatch Push Press + Overhead Squat

take 10 min to work up to a heavy single

Metcon (Time)

Teams of 2

12 Wall Walks

24 Power Snatch (75/55)

10 Wall Walks

20 Power Snatch (95/65)

8 Wall Walks

16 Power Snatch (115/75)

6 Wall Walks

12 Power Snatch 125/85)

4 Wall Walks

8 Power Snatch (135/95)

2 Wall Walks

4 Power Snatch (155/105)

Time cap: 16 minutes
Stimulus:

For the snatch – starting at about 40% and working up to 80-85% for your last set.