Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–30 Jumping Jacks

–5ea Spiderman

–5 Bootstrappers

–5ea Single Leg Deadlift – BW

–3 Tempo Air Squat (tempo is :03sec up & down)

–3 1 1/4 Air Squat

–10 Alt Lunge

–:30sec Forearm Plank

1 Round:

–30 Forward Jumping Jacks

–5ea Sky Reach

–5ea Single Leg DB/KB Deadlift

–5 1 1/4 Goblet Squat

–5ea Single Side Front Rack Lunge

–:45sec Forearm Plank

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Back Rack Alternating Lunges

–5 Good Morning

–5 Back Squat

Specific Back Squat Warm Up 1x:

–3 Back Squat to quarter position

–3 Back Squat to parallel

–3 Back Squat to a full range of motion

–3 1 1/4 Back Squat

1 1/4 Back Squat Warm Up Sets 1x:

–Give your athletes 5-8 minutes to establish their starting weight for the day. Depending on the athlete’s weightlifting experience, they should get between 3-5 warm up sets.

Strength

Back Squat (2-2-2-2-2)

1 1/4 Back Squat 2-2-2-2-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

Accessory

Warm-up (No Measure)

3 rounds for quality of:

16 Elevated Reverse Lunges

12 Dumbbell Rows, pick load