Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Foam Roll 1x:

–1-2min Foam Roll T-Spine

–:30-1min per side Foam Roll Lats

PVC Warm Up 1x:

–10 PVC Pass Thru

–10 PVC Prone Pass Thru

–10 PVC Around the World

–10 PVC Behind the Neck Press

–10 PVC Good Morning

KB Warm Up 2xs:

–4 Single Arm Kettlebell Swing – RT

–4ea Single Arm Kettlebell Clean – RT

–:20 Single Arm Kettlebell Overhead hold – RT

–:30sec Forearm Plank

*repeat on left

Overhead Squat Teaching Progression 1x (PVC):

–Establish Grip Position

–Establish a Waiter Hold

–Create An Active Shoulder Position

–3 Quarter Overhead Squat

–3 Parallel Overhead Squat

–3 Overhead Squat

**repeat with regular grip

Overhead Squat Teaching Progression 1x:

— 3 Behind the Neck Push Press

–3 Quarter Overhead Squat

–3 Parallel Overhead Squat

–3 Overhead Squat

Strength

Metcon (Weight)

Overhead Squat 5-4-3-2-1

**Use the heaviest weight you can for each set.

**superset each set of overhead squats with the following:

Double Kettlebell Overhead Carry, pick load, 100 ft

Double Kettlebell Front Rack Carry, pick load, 100 ft

Farmer Carry, pick load, 100 ft