Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Dynamic Warm Up 1x:

–30 Jumping Jacks

–10 Small Forward Arm Circles

–10 Small Backwards Arm Circles

–10 Big Forward Arm Circles

–10 Big Backwards Arm Circles

–10 Sumo Inchworm

–10 Plank to Downward Dog

–30 Forward Jumping Jacks

–10ea Walking High Kick

–5ea High Knee Tuck + Lunge & Rotate

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Strict Press

–10 Good Morning

–5 Back Squat

Barbell Build Up Sets 1x:

–Have your athletes load their working weight onto their barbell

Specific Warm Up Teaching Blend/ Movement Prep 1x:

–5 Deadlift @ workout weight

–5 Dumbbell Push Up

–5 Ring Row

–5 Back Squat

–5 Alternating Wall Plank

–5 Plate Ground to Overhead

–3 Push Press

–3 Ring or Box Dip

–1-2 Strict Pull Ups

Metcon

Metcon (No Measure)

2 rounds for quality:

Jog, 400 m

10 Deadlifts, 135/95 lbs

15 Dumbbell Push-ups

20 Ring Rows

Jog, 400 m

10 Back Squats, 135/95 lbs

15 Alternating Wall Planks

20 Plate Ground-to-Overheads, 45/25 lbs

Jog, 400 m

10 Push Press, 95/65 lbs

10 Ring Dips

10 Strict Pull-ups

Time Cap: 25 min
Stimulus:

Moving thru this at 60-70% which means you should be able to have a conversation with your friend while your working. You will use one bar and strip weight for the press. Weights are something you should be able to move through with perfect form.

Accessory

Warm-up (No Measure)

3 rounds for quality of:

10 Band Pull Aparts

10 Band Front Raises

10 Banded Behind-the-Neck Press

10 Scap Push-ups