Tuesday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY BILL!!
Warm-up
Warm-up (No Measure)
1 Round For Quality:
–10 Bootstrapper
–5 ea 90/90 to Lunge
— 3 ea Turkish Get Up Screwdriver x 3
–6ea Single Leg BW Deadlift
–12 Alt Samson Lunge
–:45sec Alt. Dead Bug
1 Round For Quality:
–6 Tempo Squats
–5 ea 90/90 to Lunge
— 3 ea Turkish Get Up Screwdriver x 3
–6ea Single Leg Kettlebell Deadlift
–6ea Single Arm Reverse Lunge + Strict Press
–:45sec Alt. Dead Bug
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Bent Over Row
–5 Front Squat
–5 Goodmorning
–5 Back Squat
Goblet Squat Specific Warm Up 1x:
–5 Goblet Squat (on coach’s call)
Strength
Icon Goblet Squat Assessment (1x max rep)
Goblet Squat
Goblet Squat 1x Max Rep
Take some warmup sets then grab 1/2 bodyweight.
Goal is 10-15 reps
Make sure to add weight and reps in Wodify
Front Squat
ALL PERCENTAGES ARE BASED OFF OF 90% OF 1 RM
Front Squat 1×5 at 65% 1RM
Front Squat 1×5 at 75% 1RM
Front Squat 1×5+ at 85% 1RM
(the + means to go for a max set that is at least 5 reps)
15 min – so take a set eery 3 min
Accessory
Warm-up (No Measure)
3 rds for quality:
12 Dumbbell Strict Press
6 L/6 R Dumbbell Front Foot Elevated Reverse Lunge
Use the heaviest weight you can for each set.
Rest as needed between sets.