Tuesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Dynamic Warm Up 1x:
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–10 Roll Over V Sit
–5ea Spiderman Lunge + Rotation
1 Round:
–:20sec moving thru bottom of squat and hips up
–:20sec Childs Pose
–10 Air Squats
–10 Plate Ground to Overhead
Mobility:
On a 20″ box
Ankle stretch :20 sec
then :10 sec hold each –
knee out lunge hip opener
shoot hips back hamstring stretch
5x
then:
:10 sec hold each w/ PVC
elbows on box – elbows together hands outside of elbows
chest to floor
hollow hold
7x
1 Round:
–:20sec bottom squat hold
–:20sec Childs Pose (:10 sec each right and left)
–10 Air Squats + plate press
–10 Plate Ground to Overhead
Clean:
go thru positions – down position – hang position – shin
then from shin-
3 stand up
3 shrug
3 high pull
3 muscle clean
3 tall clean drops to 1/4 squat
3 tall clean to parallel
3 tall clean to full squat
1 power clean
1 power clean to parallel
1 squat clean
Mobility:
wrist stretches
Push Jerk and Split Jerk:
3 jump and land
3 jump and land hands at shoulders
3 jump and land drive hands overhead
3 push jerk w/ PVC
3 push jerk w/ barbell
Find lunge position on floor
3 drop to split
3 drop to split hands at shoulders
3 drop to split driving arms overhead
3 split jerk with barbell
1 power clean + 1 push jerk
1 power clean + 1 split jerk
1 squat clean + 1 push jerk
1 squat clean + 1 split jerk
Snatch:
w/pvc
10 pass thrus
5 behind the neck press
3 overhead squat
3 tall snatch to 1/4 squat
3 tall snatch to parallel
3 tall snatch to full squat
w/barbell:
go over positions – down – hang – shin
from shin:
3 stand
3 shrug
3 high pull
3 muscle
3 power
3 power to parallel
3 full squat (or 3 power to overhead squat)
Weightlifting
Snatch (1 rep max)
Take 15 min to find a 1 rep max power snatch or full snatch
Power Snatch (1 rep max)
Take 15 min to find a 1 rep max power snatch or full snatch
Clean and Jerk (1 rep max)
Take 15 min to find a 1 rep max clean and jerk