Tuesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Bike/Ski Erg 3xs:
–:20sec Easy
–:10sec Hard
Hip Mobility/Glute Activation
Hip Flow
Glute Activation series
Bike/Ski Erg 3xs:
–:20sec Easy
–:10sec Hard
Kettlebell Squat Warm Up 1x:
–10 Kettlebell Sumo Deadlift
–8 Goblet Squat
–6ea Single Side Kettlebell Front Rack Lunge
–:20sec Flutter Kicks or a bent knee flutter kick
General Barbell Warm Up 1x:
–10 Good Morning
–5 Kang Squat
–10 Alternating Back Rack Lunges
Back Squat Specific Warm Up 1x:
–5 Back Squat
Back Squat Build Up Sets 1x:
–3 Back Squat @ a light load
–3 Back Squat @ a light to moderate load
–3 Back Squat @ a moderate load
–3 Back Squat @ a moderate to heavy load
–3 Back Squat @ a heavy load
Workout Prime/Movement Prep 1x:
–:30sec Hard Bike
–3 Back Squat @ workout weight
Metcon
Metcon (Time)
5 rounds for time of:
15/13 Bike Calories
3 Back Squats, 315/225 lbs
Time Cap: 8 min
Stimulus:
Short and fast – bike should be done in 1 min to 1:15. Back squat should be 80-85% of your 1 RM and should be done unbroken every round.
Accessory
Warm-up (No Measure)
2 rounds for quality of:
15 Weighted Sit-ups, pick load
Double Kettlebell Front Rack Carry, 53/35 lbs, 100 ft
10 Weighted Sit-ups, pick load
Double Kettlebell Overhead Carry, 53/35 lbs, 50 ft