SSCMetcon – Thu, Dec 8
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
Bike/Ski 1 min
:45 sec each shoulder blade smash
10 ea PVC er stretch
Bike/Ski 1 min
:45 sec each front of shoulder smash
10 ea PVC er stretch
10 PVC Pass thru
10 PVC Around the worlds
10 Behind the neck PVC Press
10 Squats
5 PVC Waiter hold squat
5 PVC ovhd squat
Barbell Warmup:
3 Snatch Deadlift
3 Snatch Shrug
3 Snatch High Pull
3 Muscle Snatch
1/4 ovhd squat
1/2 ovhd squat
ovhd squat
3 Snatch Deadlift
3 Snatch Shrug
3 Snatch High Pull
3 PowerSnatch
1/4 ovhd squat
1/2 ovhd squat
ovhd squat
Weightlifting
Accessory
AMRAP 1:
Max-rep squat snatches
– Use 80% heaviest successful 3-rep snatch.
Accumulate:
30 ATY drills
– Use 2.5 or 5 lb plates
Squat Snatch (7×3)
– Increase loading across as many sets as possible.
– Advanced athletes should perform all seven sets at 70% or greater of their 1-rep max.