Friday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Warm Up 1x:
–3 min Bike
Barbell Warm Up & Movement Prep Part #1:
–5 Deadlift
–5 Back Squat
–5 Push Press
–5 Barbell Row
–5 Good Morning
Box Jump Over Specific Warm Up 1x:
–5 Box Jump (step down)
–3 Box Jump Over
Barbell Warm Up & Movement Prep Part #2:
–4 Alternating Front Rack Lunges
–4 Alternating Back Rack Lunges
–4ea Kneeling Landmine Press
–4ea Landmine Row
Metcon
Metcon (No Measure)
For quality:
50 Deadlifts, 45/35 lbs
50 Back Squats, 45/35 lbs
50 Push Press, 45/35 lbs
50 Barbell Rows, 45/35 lbs
50 Good Mornings, 45/35 lbs
50 Alternating Lunges, 45/35 lbs
50 L/50 R Kneeling Single Arm Landmine Press, 45/35 lbs
50 L/50 R Single Arm Landmine Rows, 45/35 lbs
Every 1 min (starting at 0:00) complete:
3 Box Jump Overs, 24/20 in
Time Cap: 20 min
Stimulus:
Use an empty barbell for all movements and focus on quality over speed.