Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Bike/Ski Erg 3xs:

–:20sec Easy

–:10sec Hard

Hip Mobility/Glute Activation

Hip Flow

Glute Activation series

Bike/Ski Erg 3xs:

–:20sec Easy

–:10sec Hard

Kettlebell Squat Warm Up 1x:

–10 Kettlebell Sumo Deadlift

–8 Goblet Squat

–6ea Single Side Kettlebell Front Rack Lunge

–:20sec Flutter Kicks or a bent knee flutter kick

General Barbell Warm Up 1x:

–10 Good Morning

–5 Kang Squat

–10 Alternating Back Rack Lunges

Back Squat Specific Warm Up 1x:

–5 Back Squat

Back Squat Build Up Sets 1x:

–3 Back Squat @ a light load

–3 Back Squat @ a light to moderate load

–3 Back Squat @ a moderate load

–3 Back Squat @ a moderate to heavy load

–3 Back Squat @ a heavy load

Workout Prime/Movement Prep 1x:

–:30sec Hard Bike

–3 Back Squat @ workout weight

Metcon

Metcon (Time)

5 rounds for time of:

15/13 Bike Calories

3 Back Squats, 315/225 lbs

Time Cap: 8 min
Stimulus:

Short and fast – bike should be done in 1 min to 1:15. Back squat should be 80-85% of your 1 RM and should be done unbroken every round.

Accessory

Warm-up (No Measure)

2 rounds for quality of:

15 Weighted Sit-ups, pick load

Double Kettlebell Front Rack Carry, 53/35 lbs, 100 ft

10 Weighted Sit-ups, pick load

Double Kettlebell Overhead Carry, 53/35 lbs, 50 ft