Tuesday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY COACH KEAGAN!!!!

Warm-up

Warm-up (No Measure)

Warming – 1 Round:

–:45 sec Ski Erg

–30 singles (15 front/back + 15 Side/Side)

–Lacrosse ball in first rib -7 passes ea

–7 PVC Pass Thru

–7 ea PVC Around the World

–:45 sec Ski Erg

–15 Penguin Claps

–15 Lofty Singles

–Lacrosse ball around shoulder blades -7 passes ea

–7 ea PVC Assisted Lat Stretch

–7 ea PVC Guided Horizontal Abduction

–7ea PVC Behind the Back IR/ER

Movement Prep – 1 Round:

–10 Single Single Double

–20 Banded Good Morning

–10 Behind the Neck Banded Press

–5 Muscle Snatch

–5 Snatch Press + :10sec Overhead Hold

–10 Double Unders

–3 Tall Snatch Drops

–3 High Hang Power Snatch

–3 Hang Power Snatch

–3 Power Snatch

Workout Prime:

–5 Power Snatch @ workout weight

–30 Double Unders

Metcon

Metcon (Time)

2 rounds for time of:

35 Power Snatches, 75/55 lbs

140 Double Unders

Time Cap: 12 min
Stimulus:

Short intense workout for the week. You want to choose a weight on the barbell that you can hold onto for 10+ reps. Split up du into doable sets.