Wednesday, October 21st 2020

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

30 sec jumprope

30 sec Rotating Scorpions

30 sec penguin hops

30 sec Full squat T-spine rotation

30 sec lofty singles

Mobility

Hip 90/90

45sec/side

https://www.youtube.com/watch?v=bGV0J-ESgb4

Specific

2 sets

5 Banded Y OH Squat*

5 ea single leg Glute bridge

5 Box Jump + step down

5 Muscle snatch

*https://www.youtube.com/watch?v=I-zwPJgcbBw

Weightlifting

Snatch (5 x 1+2)

5 sets

Option A:

1 Power Snatch

2 Squat Snatch

@65-65-70-70-70% (NO TNG)

Option B:

1 Power Snatch

2 Hang Power Snatch

@65-65-70-70-70%

***most of us don’t have a solid 1 rep to go off of for these % – work up to 2 lighter sets then 3 medium sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 11 minutes

11 Thrusters (95/65)

55 Double-unders

Cool down

Lower body flow

be creative here. You can use the movements in our video and add in your own. The goal with these flows is to relax, stretch and reflect on our bodies.

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