Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–:90sec Bike/Ski Erg

–5ea Spiderman Lunge + Rotation

–30sec Alt. Deadbug

1 Round:

–:90sec Bike/Ski Erg

–6ea Single Leg DB Deadlift

–8 Goblet Squat

–8 Russian Swing

–6 American Swings

Mobility:

Hip Flow

Glute Activation

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Front Squats

–5 Goodmorning

–10 Alternating Back Rack Lunges

Back Squat Specific Warm Up 1x:

–10 Back Squat

Back Squat Build Up Sets 1x:

–8 Back Squat @ a light weight

–6 Back Squat @ a moderate weight

–4 Back Squat @ a moderate to heavy weight

Strength

Back Squat (12-9-6)

set the clock for 15 min

you should be resting 2-3 min between sets

Metcon

Metcon (Time)

5 rounds for time of:

8ea Suitcase Lunge, 53/35 lbs

25 Kettlebell Swings, 53/35 lbs

Time Cap: 12 min
Stimulus: Keep the Kbs unbroken or 2 sets