SSCMetcon – Mon, Oct 24
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
1 Round Dynamic Warm Up 1x:
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–10 Roll Over V Sit
–10ea Hip Circle
–5ea Kneeling Shoulder Taps
Pull-Up Warm-Up 1x:
–10 Scap Pull Up
–:15sec Hollow Hold
–:15sec Arch Hold
–8 Kip Swing
–:15sec Hollow Hold
–:15sec Arch Hold
–3 Kip Swing + 1-2 Pull-Ups
–:15sec Hollow Hold
–:15sec Arch Hold
–3-4 Pull-Ups
Kettlebell Swing Specific Warm-Up 1x:
–Establish a hinge position with your athletes
–8 Russian Swings
–6 American Kettlebell Swing
Hang Power Snatch Specific Warm Up 1x: PVC
–5 PVC Pass thru
–5 ea PVC Around The World
–3 Hang Shrug
–3 Hang High pull
–3 Hang Muscle Snatch
–3 Snatch Balance to Power Position
–3 Hang Power Snatch
Hang Power Snatch Specific Warm Up 1x: Barbell
–3 Hang Shrug
–3 Hang High pull
–3 Hang Muscle Snatch
–3 Snatch Balance to Power Position
–3 Hang Power Snatch
Weightlifting
Hang Power Snatch
Hang Power Snatch 1×1
10-15 min to find a heavy single for the day.
Metcon
Winter Helen (Time)
3 rounds for time of:
Bike, 1200 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Time Cap: 15 mins
Stimulus:
KB is 53/35
Looking to try and go unbroken on kbs and pullups for the first round or 2 then 2 quick sets to finish up.