Tuesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Spend 4-5 min foam rolling quads, hip flexors and glutes
1 Round:
–:45 sec Bike
–10 ea PVC Assisted Lat Stretch
–10 ea PVC Guided Horizontal Abduction
–10 ea PVC Back Scratch
1 Round:
–:45 Sec Ski
–8 Sumo Inchworm
–10 Bent Over Fly
–10 Side Plank + External Rotation
Specific Snatch PVC Warmup:
**all from mid shin pausing at knee and down
–3 shrug
–3 High Pull
–3 Muscle
**from behind the neck
–3 Snatch grip push press
–3 Tall drops
–3 Snatch Balance
Specific Snatch Barbell Warmup 2x:
*from mid shin – no pause
–1 Shrug
–1 High Pull
–1 Muscle
–1 Snatch grip push press
–1 Tall drops
–1 Snatch Balance
–3 Power Snatch
Movement Prime 1x:
–3 Power Snatch @ workout weight
–30sec bike @ workout pace
Metcon
Metcon (AMRAP – Reps)
Every 1 min for 15 mins, alternating between:
max rep Power Snatches, 75/55 lbs
15/12 Bike Calories
Rest 1 min
Stimulus:
Trying to be consistent with the snatches each round – shoot for 12-15+.
Accessory
Warm-up (No Measure)
3 rounds for quality of:
Unilateral KB Carry (farmer and overhead), 50 ft ea
Recovery Machine, :90 sec