Tuesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Foam Roll 1x:
–1-2min Foam Roll T-Spine
–:30-1min per side Foam Roll Lats
PVC Warm Up 1x:
–10 PVC Pass Thru
–10 PVC Prone Pass Thru
–10 PVC Around the World
–10 PVC Behind the Neck Press
–10 PVC Good Morning
KB Warm Up 2xs:
–4 Single Arm Kettlebell Swing – RT
–4ea Single Arm Kettlebell Clean – RT
–:20 Single Arm Kettlebell Overhead hold – RT
–:30sec Forearm Plank
*repeat on left
Overhead Squat Teaching Progression 1x (PVC):
–Establish Grip Position
–Establish a Waiter Hold
–Create An Active Shoulder Position
–3 Quarter Overhead Squat
–3 Parallel Overhead Squat
–3 Overhead Squat
**repeat with regular grip
Overhead Squat Teaching Progression 1x:
— 3 Behind the Neck Push Press
–3 Quarter Overhead Squat
–3 Parallel Overhead Squat
–3 Overhead Squat
Strength
Metcon (Weight)
Overhead Squat 5-4-3-2-1
**Use the heaviest weight you can for each set.
**superset each set of overhead squats with the following:
Double Kettlebell Overhead Carry, pick load, 100 ft
Double Kettlebell Front Rack Carry, pick load, 100 ft
Farmer Carry, pick load, 100 ft