Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round For Quality:

–:45 sec Bike/Ski Erg

–Squat- ankles elevated, barefoot, toes forward, under hips, 10 reps, 5 seconds in the bottom

–Ankle dorsi drills 10x pulses, active toes, heels on the ground, knee over toe or slightly outside, then 10s hold on 10th rep

–Squat- Support Squat Hold: A to G squat, 1st hands over reaching 15s (upper back thoracic mobility), 2nd 15s hands low under (pull hips under, hip, ankle, knee mobility) toes slightly IN if possible

–:45 sec Bike/Ski Erg

–Hamstring tissue active stretch- no bent knee, single leg raise on rig 10x ea side, only lower as far as opposite hamstring allows

–Squat- elevated heel, plate out in front, squat (elbows locked, eyes ahead, slow descend 5s hold, 5-10 reps)

–Hips- windshield wipers, active dorsi flexion, internal rotation (add other leg weight if possible, keep toe in line with shin)

–:45 sec Bike/Ski Erg

–Support squat hold repeat

–Hip flexion, external rotation- table top, straighten one leg, bring opposite foot to figure 4, pin down with lifted leg, shift side to side

–Squat- abandon elevated plates, plate out front, 5s in bottom position,

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Bent Over Row

–5 Front Squat

–5 Goodmorning

Front Squat Build Up Sets 1x:

–5 reps @ 35%

–3 reps @ 45%

–3 reps @ 55%

–3 reps @ 65%

–1 rep @ 75%

Strength

Front Squat

Front Squat 1×5 at 75% 1RM

Front Squat 1×3 at 85% 1RM

Front Squat 1×1+ at 95% 1RM

remember….these % are taken off of 90% of your 1 rep max + 20 pds. (if you have been consistent with the program)

Accessory

Warm-up (No Measure)

For quality:

10-8-6-4-2 reps of:

Broad Jump

Push-up Shoulder Tap