Thursday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 Set:
–2:00 min Bike/Ski Erg
–10 ea Bent Knee Side Plank + Rotation
–:12 sec ea Floating Bear Hold
–10 Bootstrapper
–20 Ostrich Walk
–10 Squats
–3 Up/Down Broad Jump
1 Set:
–2:00 Bike/Row (faster pace)
–10 ea Bent Knee Side Plank + Rotation
–:12 sec ea Floating Bear Hold
–:30sec Bottom Squat Hold
–5ea Sky Reach
–20 Banded Good Morning
–10 Banded Squats
–3 Burpee Broad Jump
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Bent Over Row
–5 Front Squat
Front Squat Specific Barbell Warm Up 1x:
–3 Squat to 1/4 depth
–3 Squat to Parallel
–3 Squat below Parallel
–3 Pause Squat
Back/Front Squat Build Up Sets 1x:
–5 reps @ 35%
–3 reps @ 45%
–3 reps @ 55%
–1-3 reps @ 60%
Strength
Front Squat
Front Squat 1×5 at 65% 1RM
Front Squat 1×5 at 75% 1RM
Front Squat 1×5+ at 85% 1RM
Rest as needed between sets.
Add 10 lbs to your 1RM calculations then take 90% and base your % off that
Accessory
Warm-up (No Measure)
Week 1; PU and HSPU Open Prep
4×5 perfect reps, rest as needed between sets
Pull-Up Mods/Progression;
-Ring Rows
-Kipping Ring Rows + Big Kip Swings (do both)
-Jumping Kipping Pull Ups
-Pull Ups
-C2B
HSPU Mods/Progression;
-Seated DB Z-press
-Pike HSPU + :10 HS Holds (do both)
-Box HSPU + :10 HS Holds (do both)
-HSPU Negatives
-HSPU
-Strict HSPU