SSCMetcon – Thu, Oct 20
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
1 Round:
–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 Round:
–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 Good Morning
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 1×5 @75% (90% (1 rep max+10lbs))
Back Squat 1×3 @85% (90% (1 rep max+10lbs))
Back Squat 1×1+ @95% (90% (1 rep max+10lbs))
Last week of second cycle of wendlers. working of the same number as last week to find your working sets – next week we will one rep max
Accessory
3 rounds:
8 ea Deficit Kb Front Rack Stationary Lunge
10 GHD Hip Extension 5 sec decent
rest 1 min
**2 kb in the front rack for the lunges – each foot will be elevated on a 25# plate.