Wednesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 Rounds:
–:30sec Jump Rope
–:30 Plank to Downdog
–:30sec Bear Hold (lift knees only)
–:30sec Jump Rope – side to side
–:30sec Pike Hold
–:15sec ea Floating Bear Hold
–:30sec Jump Rope – front to back
–:30sec Bear Crawl (hips high – load the shoulders)
–:30 sec ea Floating Bear Hold + Rotation
PVC Warm-Up 1x:
–10 PVC Pass-Thru
–10 PVC Around the World
–10 PVC Rotations
–10 PVC Good Morning
–5 PVC Behind the Neck Press
–5 PVC Tall Snatch Drop
Barbell Snatch Specific Warm-Up 1x:
From Mid shin: Pause at knee pause at hip
–3 Shrug
–3 High Pull
–3 Muscle
–3 Power Snatch
–3 Power Snatch – NO PAUSE
Power Clean Warm-Up 1x:
From Mid shin: Pause at knee pause at hip
–3 Shrug
–3 High Pull
–3 Muscle
–3 Power Clean
–3 Power Clean – NO PAUSE
Metcon
Metcon (Weight)
6 rounds of:
Rounds 1-3 increasing weight each rd
2 Snatch (power or squat)
Rounds 4-6 increasing weight each rd
2 Clean (power or squat)
***in-between each round perform:
Farmer Carry, pick load, 100 ft
Double Kettlebell Front Rack Carry, pick load, 50 ft
Double Kettlebell Overhead Carry, pick load, 50 ft
Time Cap: 20 min
Stimulus:
Focus today is on technique. Take your time with the lifts and get heavy – but no misses – challenge yourself on the weight but have confidence you can hit each rep. The carries must be done unbroken.
Accessory
Warm-up (No Measure)
3 rounds for quality of:
100 Single Unders
20 Russian Twists, pick load
Flutter Kick, 30 secs