SSCMetcon – Wed, Jan 11
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
3 rds:
Bike/Ski 1 min
5 Sumo Inchworm
5 Plank to downdog
5 ea groiner
2 rds:
10 ea kb hip shift
:20 sec bottom goblet squat hold
10 PVC behind the neck Air Squats
10 supine banded scaption
10 PVC Behind the neck press
10 ea banded thoracic rotation
10 PVC Overhead Squats
Barbell Specific Warmup- barbell:
5 snatch grip deadlift
5 snatch grip pause deadlifts
*below knee
*above knee
*down
*stand
2 pause snatch shrugs
*hang
*down
2 snatch shrugs
2 pause snatch high pull
*hang
*down
2 snatch high pull
2 pause musclesnatch
*hang
*down
2 musclesnatch
3 snatch balance
3 overhead squat
2 pause power snatch
*hang
*down
2 power snatch
2 power snatch + overhead squat
2 squat snatch
Weightlifting
Squat Snatch (3 rep max )
Take 10 min to find a heavy 3 for the day
Metcon (AMRAP – Reps)
Max set unbroken Power Snatch
30/20 Cal Bike
3 Rounds
***Use 60% of heavy 3 rep load
Time Cap: 12 min
Stimulus: Looking for high volume of reps today on this power snatch. There is no resting at the floor or regripping.