Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Warm Up 1xs:

–5 Bootstrapper

–10 Up/Down

–3 wide squats, 3 narrow squat, 3 squats

–6ea Cossack Squats

–3 plank to down dog, 3 single arm plank to down dog ea

–:20sec Plank on Elbows

Warm Up 1xs:

–5 Squat Rotation

–10 Russian Swings

–8 Goblet Squats

–6ea Single Side Front Rack Reverse Lunge

–4ea Single Arm Press

–:20sec Plank Rocks on Elbows

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Bent Over Row

–5 Goodmorning

–10 Alternating Back Rack Lunges

Specific Back Squat Warm Up 1x:

–5 Tempo Back Squat (:03sec up & down)

–5 Back Squat (normal speed)

Push Press Specific Warm Up 1x:

–5 Torso Dip w/ pause

–5 Torso Dip no pause

–5 Torso Dip w/ speed

–5 Push Press

Back Squat Build Up Sets 1x:

–6 Back Squat @ a light weight

–4 Back Squat @ a moderate weight

–4 Back Squat @ a moderate to heavy weight

–4 Back Squat @ a heavy weight (optional)

Strength

Back Squat ( 9-6-3)

15 min

RPE 8/10

Push Press (5-4-3-2-2)

10 min

Rest as needed between sets.