Monday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY ROBIN!

Warm-up

Warm-up (No Measure)

1 Round:

–50 Jumping Jacks

–8 Bootstrapper

–8ea Split Squat (bodyweight)

–8 Plate Squat + Press Away w/ :03 sec pause at the bottom

–:45sec Alt. Dead Bug

1 Round:

–50 Mountain Climbers

–10ea Duck Walk (Forward & Backwards)

–8ea Barbell Split Squat (back rack)

–8 Plate Squat + Press Away w/ :03 sec pause at the bottom

–:45sec Alt. Dead Bug

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Good Morning

–10 Kang Squat

–10 Back Squat

Back Squat Specific Warm Up 1x:

–5 Pause Back Squat

Strength

Pause back squat (1×1)

Take 20 min to find a heavy pause back squat

3 sec pause in the bottom –

make sure you stay active in this hold

Accessory

Olympic Squat (1×15)

Work up to a moderate set of 15 reps

Warm-up (No Measure)

Hip Extensions : 3×12