Monday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY ANDREW!!!!
Warm-up
Warm-up (No Measure)
2 Round:
–30 Mountain Climbers
–5 Bootstrapper
–3ea Spiderman
–:20sec Bent Knee Hollow Hold
2 RoundS:
–5ea Single Leg Dumbbell Deadlift
–5ea Single Arm Dumbbell Squat
–10 Alternating Goblet Reverse Lunge
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Barbell Good Morning
Back Squat Specific Warm Up 1x:
–3 Back Squat to quarter position
–3 Back Squat to parallel
–3 Back Squat to full depth
Strength
Back Squat (1X1)
Back Squat 1×1
20 min to find a heavy single for the day – NO MISSES
5-3-3-2-2-1-1-1…..
Accessory
Barbell Hip Thrust (1×20)
Off a bench
You will need to take a couple warm up sets to figure out what a good weight will be for your one set of 20 at a maximal weight
Metcon (1 Rounds for reps)
Partner Hamstring Curls 2x Max Rep
Rest as needed between efforts.
you will know you are maxed out when your start to lose your midline and you are overextending in your back.
Metcon (AMRAP – Reps)
3 rds:
Dumbbell Box Step-up, pick load:
45 secs work
1 min rest