Wednesday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY ZOE!

Warm-up (No Measure)

2 Rounds:

–1 min bike/ski erg

–10 Bootstrappers

–15 Band Pull Aparts

–20 Straight Arm Banded Pull Down

–:20sec Bent Knee Hollow Hold

PVC Warmup:

Pass Thru

Prone Pass Thru

Behind The Neck Snatch Press

Waiter Squat

Snatch Barbell Warm Up Part #1 1x:

–1 High Hang Power Snatch

–1 High Hang Power Snatch – ride it down into an overhead squat

–1 Hang Power Snatch

–1 Hang Power Snatch – ride it down into an overhead squat

–1 Power Snatch

–1 Power Snatch – ride it down into an overhead squat

3-Position Snatch (power or squat)

Handstand Hold/Double Under Specific Warm Up 1x:

–:15sec Pike Handstand Hold

–30 Single Unders

–:15sec Handstand Hold Against The Wall

–10 Single, Double, Single

–:15sec Handstand Hold Belly Facing, Freestanding or Against The Wall

–20 Double Unders or Attempts for :15sec

3-Position Clean & Jerk Specific Barbell Warm Up 1x:

–1 High Hang Power Clean & Jerk

–1 High Hang Power Clean -ride it down into a front squat & Jerk

–1 Hang Power Clean & Jerk

–1 Hang Power Clean -ride it down into a front squat & Jerk

–1 Power Clean & Jerk

–1 Power Clean -ride it down into a front squat & Jerk

3-Position Clean & Jerk (power or squat)

Warm-up

Metcon (No Measure)

Every 1 min for 20 mins, alternating between:

3-Position Snatch, pick load

50 Double Unders

3-Position Clean & Jerk, pick load

Handstand Practice, 30 secs

3-Position Snatches/3-Position Clean & Jerks- 60% 1RM

50 Double Unders or Double Under Practice

Handstand Practice- walking, freestanding holds, shoulder taps, etc…
Stimulus:

Your choice if you want to work on full squat snatch/clean or keep these movemts in the power position. You can use 2 different weights for the snatch and the clean and jerk. You should only be working for :30 each minute – weights you choose should allow you to be moving cleanly and efficiently.

For the du and the hanstands today is all about practice.