SSCMetcon – Thu, Nov 17
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
back of shoulder lacrosse ball smash
IR shoulder floor stretch
5 High Pull
front of shoulder lacrosse ball smash
PVC overhead pec stretch
5 Behind the Neck Press
shoulder blade smash
PVC overhead er stretch
:20 ovhd hold
PVC then Barbell:
3x pausing snatch pulls
* mid shin, hang, high hang
3 high hang muscle snatch
1 pausing high hang muscle snatch
3 hang muscle snatch
1 pausing hang muscle snatch
3 muscle snatch
Weightlifting (No Measure)
Snatch Technique Work: muscle
Pause pulls to high hang + muscle snatch
*pause at hang pause at high hang
Pause pulls to hang + muscle snatch
*pause at hang
Muscle Snatch
3x building – 2 waves
Snatch Technique Work: dropping under
1 tall snatch drop (behind the neck) + 1 high hang power snatch x 3 building – 2 waves
Snatch pulls: 95%x3, 100%x2
2 waves