Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 Rounds For Quality:

–:90sec Bike/Ski Erg

–5 Sumo Inchworm

–:20 sec Bent Knee Side Plank ea

–20ea Side Lying Leg Raise

–15ea Fire Hydrant

–10ea Single Leg Dumbbell Deadlift

–:10sec Floating Bear Hold ea

Sumo Deadlift Specific Warm Up 1x:

–Have athletes establish an appropriate starting position.

–5 Shin to Knee

–5 Above the Knee to Extension

–5 Sumo Deadlift

Sumo Deadlift Build Up Sets 1x:

–5 Sumo Deadlift @ a light weight

–5 Sumo Deadlift @ a moderate weight

–5 Sumo Deadlift @ a moderate to heavy load

Strength

Sumo Deadlift (1X3)

EMO3M

Sumo Deadlift : 5-5-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

Accessory

Warm-up (No Measure)

Every 3 mins for 12 mins do:

10 Bent Over Dumbbell Rows, pick load

10 Goblet Squats, pick load

10 Pike Compressions over DB