Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Warming/activating:

–10 PVC Pass Thru

–10 PVC Around the World

–15 Band Pull Aparts

–10 Behind the Neck Banded Press

:30ea lacrosse ball pec smash

5 prone snow angel into a press + 3sec pause in each position

–10 PVC Pass Thru

–10 PVC Around the World

–15 Band Pull Aparts

–10 Behind the Neck Banded Press

:30ea lacrosse ball pec smash

5 prone snow angel into a press + 3sec pause in each position

PVC Pausing bar path drills 1xs:

**pause mid shin, knee, down

–shrug

–high pull

–muscle

PVC Footwork Drills 1xs:

–5 PVC Push Press

–5 PVC Heaving Snatch Balance

–5 PVC Snatch Balance

Barbell Pausing bar path drills 1xs:

**pause mid shin, knee, down

–shrug

–high pull

–muscle

then 1x thru no pause

Barbell Footwork Drills 1xs:

–3 Push Press

–3 Heaving Snatch Balance

–3 Snatch Balance

–3 High Hang Power Snatch

–3 Hang Power Snatch

–3 Power Snatch

Weightlifting

Power Snatch

Every 1 min for 10 mins

**adding weight

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 mins of:

20 Walking Lunge

20 Plate Ground-to-Overheads, 45/25 lbs

10 Push-ups

30 Single Unders