Thursday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
2 Rounds For Quality:
–:45 sec bike/ski erg
–10 Bent Knee Side Plank + Hinge
–:12 sec ea Floating Bear Hold
–10 Elbow Plank to Downdog
–6 reps per side Crossbody Dumbbell Deadlift
–6 Tempo Goblet Squat (:03sec up & down)
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
Front Squat Build Up Sets 1x:
–5 reps @ 35%
–3 reps @ 45%
–3 reps @ 55%
–2-3 reps @ 65%
Strength
Front Squat
Front Squat 1×3 at 70% 1RM
Front Squat 1×3 at 80% 1RM
Front Squat 1×3+ at 90% 1RM
Rest as needed between sets.
Accessory
Warm-up (No Measure)
Week 2; 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