Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–:90 sec bike/erg with :15 sec bursts

–10 Sumo Inchworm

–5ea Kossack Squat w/3 sec pause at bottom

–10 ea single leg DL BW

–:20 sec hold Dead bug ea

2 Rounds:

–:90 sec bike/erg with :15 sec bursts

–20 Ostrich Walk

–20 Banded Good Morning

–10 Kettlebell Sumo Deadlift

–20 Alt. Dead Bug

General Barbell Warm Up 1x:

–10 Good Morning

–10 Kang Squat

–10 Barbell Bent Over Row

Sumo Deadlift Specific Warm Up 1x:

–5 Sumo Deadlift

Sumo Deadlift w/ band Specific Warm Up 1x:

–5 Sumo Deadlift w/band

Strength

Sumo Deadlift

2 Sumo Deadlifts, 50% 1RM

***add band for a bigger challenge – but a light band to still work speed in the lift

Accessory

Metcon (No Measure)

For quality:

10-8-6-4-2 reps of:

Tempo Goblet Squat, pick load

Ring Push-up

3 secs up and down for both movements.