Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Bike/Ski Erg 2x

:30sec Easy

:15sec Hard

Dynamic Warm Up 1x:

–10ea Lying Leg Swing

–10ea Lying Leg Crossover

–10 Roll Over V Sit

–10 Kang Bootstrapper

Bike/Ski Erg 2x

:30sec Easy

:15sec Hard

Banded Warm Up 2x:

–15 Banded Good Morning

–10 Band Pull Aparts

–10 Banded Press

–:20sec Hollow Hold

Specific Back Squat Warm Up 1x:

–5 Back Squat (on coach’s call)

Shoulder Press Teaching Progression 1x:

–Establish Grip & Front Rack Position

–5 Shoulder Press (on coach’s call)

Deadlift Specific Warm Up 1x:

–5-10 Deadlift (on coach’s call)

Build Up Sets 1x:

–Give your athletes 8-10 minutes to build to their working weight for each lift.

Metcon

Otis (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

1 back squat, 1 shoulder press, 1 deadlift

2 back squats, 2 shoulder presses, 2 deadlifts

3 back squats, 3 shoulder presses, 3 deadlifts

Etc.

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.
Im memory of, U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania
To learn more about Otis click here
Stimulus:

The suggested weight for the back squat I think is ridiculous – I say something more reasonable is 1x bodyweight – the rest of the percentages seem accurate.

A good way to gauge the weight for today is to choose a weight that you can do 8-10 reps of while fresh.

As you get into the higher reps you will have to break up sets