Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 Rounds :20sec ON, 10sec OFF

–Mountain Climbers

— 90/90 to Lunge RT

–Lateral Skater

— 90/90 to Lunge LFT

–Floating Bear Hold RT

–High Knees (in place)

–Floating Bear Hold LFT

Partner Warm Up 2 Rounds:

–50ft each Partner Wheelbarrow Walk

–30 Partner Plank Taps

–10 each Partner Forearm Plank Hold + Partner Hop Over

Reverse Plank Test 1x:

–Have athletes hold a max reverse plank but not to exceed :60 seconds

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Muscle Clean

–5 Front Squat

–5 Push Press

Kettlebell Swing Specific Warm-Up 1x:

–8 Russian Swings

–6 American Kettlebell Swing

Thruster Specific Warm-Up 1x:

–3 Full Grip Front Squats

–3 Squat Stance Push Press

–3 Single Rep Thrusters

–3 Touch & Go Thruster

Workout Prime 1x: (optional)

–5 Thruster @ workout weight

–2 Over/Under

–5 Kettlebell Swing @ workout weight

Icon Reverse Plank Assessment (1x max effort)

Reverse Plank Hold : Max Effort

A single set of Reverse Plank Hold for max time.

Stop at 1 min if you make it!

Metcon

Metcon (Time)

21-15-9 reps, for time of:

Thruster, 95/65 lbs

Over Under, 24/20 in

Kettlebell Swing, 53/35 lbs

Time Cap: 10 min
Stimulus:

This is our shorter workout for the week. Thrusters should be done in 1-2 sets. Over unders should be smooth and steady and Kbs should be done unbroken every rd.

Accessory

Warm-up (No Measure)

3 rounds for quality of:

5 Eccentric Barbell Good Mornings, pick load (3 sec lowering)

8 L/8 R Lateral Med Ball Toss, pick load