Thursday 11/09/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
2:00 bike/ski
2 rds:
pvc lat stretch
pvc pec opener
pvc behind the back IR/ER
banded 7’s
PVC- in rig:
snatch shrug
snatch highpull
snatch muscle
power position
PVC:
pause snatch deadlift
snatch shrug
snatch high pull
muscle snatch +pause + pause down
tall snatch drop
snatch balance – ΒΌ sq
Barbell:
high hang power snatch
hang power snatch
power snatch
cycling
5 up downs
front squat – pause
3 burpees
front squat
2 burpee over barbell
Turkey Challenge 2023 #1 (Time)
12-9-6-3
Power Snatch (75/55)
Front Squat
Lateral Burpees over the bar
RX+ (95/65)
Time Cap: 7 min
Stimulus:
All movements should be done unbroken today – resting in between movements
core accessory
3-4 rounds for quality:
10 ea unilaetral deadlift
10 ea h-sit rotation