Thursday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY LUKE!

Warm-up

Warm-up (No Measure)

2 Rounds:

–1min Row/Ski Erg

–5ea Spiderman Lunge + Rotation

–50ft Single Arm Overhead Carry (L)

–10 Single Arm Strict Press (L)

–50ft Single Arm Overhead Carry (R)

–10 Single Arm Strict Press (R)

–10ea Cossack Squat

Specific Warm Up 15-25minutes

Turkish Sit-Up Specific Warm Up 3ea:

–Turkish Sit-Up Right Side + Turkish Sit-Up Left Side

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Squats

–10 Good Morning

–5 Back Squats

Front Squat And Back Squat Build Up Sets:

–5 Front Squat @ a light weight

–5 Back Squat @ a light weight

–3 Front Squat @ a moderate weight

–3 Back Squat @ a moderate weight

–3 Front Squat @ workout weight

–3 Back Squat @ workout weight

Metcon

Metcon (No Measure)

4 rounds for quality of:

10 R Turkish Sit-ups, 50/35 lbs

5 Front Squats, 65% 1RM

Ski Erg, 500/400 m

10 L Turkish Sit-ups, 50/35 lbs

5 Back Squats, 65% 1RM

25 min to work thru this

Cool Down

Warm-up (No Measure)

3-5 min coach led stretching