SSCMetcon – Mon, Oct 10
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
1 Round:
–1-minute Bike/Ski
–:20 sec Deadhang
–8 alt Downdog to Pigeon
–8ea s. leg Pike Compression
–8 Straight Leg Sit Up
–8 Air Squat
–8 Goodmorning w/ Plate (slow)
1 Round:
–1-minute Bike/Ski
–:20 sec Lat Active
–8 alt Downdog + :03 sec bottom squat hold (jump to into squat out of downdog)
–8 Pike Compression
–8 Alt V-up
–8 Squat + Press Away (slow)
–6ea Single Leg Deadlift w/ Plate
Toes to Bar and DB Snatch Teaching Progression 1x:
–6 lat pullups
–6 Kip Swing
–6ea sa db Dl
–6 ea sa db swing
–3 Kipping Knee Raise
–3 Kipping Straight leg Raise
–6ea sa db high pull
–6 ea sa db press
–3 big kip swings + 1 ttb x 2
–3 ttb
–3 ea db snatch
–6 alt db snatch – coach resetting at floor and in air
Front Squat Specific Warmup:
–5 romanian deadlift
–5 muscle clean
–10 elbow punches
–5 front squats
Metcon (Time)
2 Rounds For time:
20 Front Squats, 175/115 lbs
30 Toes-to-bars
40 Alternating Dumbbell Snatches, 70/50 lbs
Time Cap: 17min
Stimulus:
Bigger chunks of work today – split all movements up early so you can keep moving at a consistent pace. Front Squats are heavy as are the db snatch – pick something that is challenging but doable with good form.