Monday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 Round:
–50 Jumping Jacks
–10 Sumo Inchworm
–6ea Single Leg Deadlift – BW
–8 Kang Squat – BW
–10ea Reverse Lunge – BW
–:40sec Glute Bridge Hold
1 Round:
–50 Forward Jumping Jacks
–5ea Spiderman
–6ea Single Leg Barbell Deadlift
–8 Kang Squat
–10ea Back Rack Reverse Lunge
–:20sec per side Single Leg Glute Bridge Hold
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 (1×1)
Back Squat 1×1
5-3-3-2-2-1-1-1……
***maybe shoot for 5 more pounds then last week
**we will have one more week of this rep scheme so save some room for growth
NO MISSES
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 (AMRAP – 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