Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

1 min bike

10 Bootstrapper

5ea Side Lunge

10 Tempo Air Squat

50 Single Unders

1 Round:

1 min bike

5ea Lunge + Rotation

5ea Wall ball Side Lunge

10 Wall ball Front Squat

50 Single Unders

General Barbell Warm Up 1x:

10 Deadlift

10 Muscle Clean

10 Front Squat

10 Strict Press

Specific Wall Ball Warm Up 1x:

3 Wall Ball to a low target

3 Wall Ball to a high target

3 Wall Ball to workout target

Specific Barbell Warm Up 1x:

5 Power Clean

5 Front Squat

5 Push Press

5 Thruster

Jump Rope Specific Warm-Up 3xs:

:20sec ON of Single, Double, Single

:10sec REST

Thruster Build Up Sets 1x:

3 Thruster @ a light load

3 Thruster @ a moderate load

3 Thruster @ a moderate to heavy load

Workout

Metcon (Time)

3 rounds for time of:

7 Thrusters (125/85)

24/18 C Bike

21 Wall Balls (20/14)

63 Double Unders

Time cap: 15min
Stimulus: Thrusters should be heavy but done unbroken. Wall Balls should be completed in 1-2 sets. Keep an eye on the clock and if first round takes more then 5 min adjust rounds 2 and 3.

Accessory

Warm-up (No Measure)

For quality:

2×6 L/6 R Eccentric Bulgarian Split Squats, pick load

2×6 Eccentric Kneeling Heels-to-Butts

2×6 Tempo Banded Goblet Squats, pick load

Eccentric Bulgarian Split Squats- 6 secs lowering

Eccentric Kneeling Heels-to-Butts- 6 secs lowering

Tempo Banded Goblet Squats- 3 secs down and up, band behind knees