SSCMetcon – Thurs, Sep 22
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
1:00min bike/ski
–2 position rig squat
–10 leg swings
2 Rounds For Quality:
–:30 sec Bike/Ski
–5 air squats
–Banded Lateral Hip Distraction
–15 each way Banded Lateral Walk
–15 each way Banded Monster Walk
–15 each side Banded Hip Internal Rotation
–:30sec Hip Hinge Hold w/ Arms Extended Overhead
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Bent Over Row
–5 Front Squat
–5 Goodmorning
–5 Back Squat
Back Squat Specific Barbell Warm Up 1x:
–3 Squat to 1/4 depth
–3 Squat to Parallel
–3 Squat below Parallel
–3 Pause Squat
Strength
Back Squat
Back Squat 1×3 @70% (90% 1 rep max)
Back Squat 1×3 @80% (90% 1 rep max)
Back Squat 1×3+ @90% (90% 1 rep max)
2nd week of wendlers. working off the same number as last week (90% of your 1 rep max)
Accessory
3 Rounds for time:
16 alt KB Cossack Squats
20 Banded DB Hip Thrust + 10 sec hold on last rep