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Blog
Oct
10
2023

Wednesday 10/11/2023

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

3rds:

bike :30

5ea 90/90 hip stretch

10 cat/cow

15 thoracic pushups

5 bootstrappers

5 air squats

:20 bottom squat hold – rig

Foam Roll Knees- right

5 bootstrappers

5 air squats

:20 bottom squat hold – rig

Foam Roll Knees- left

5 bootstrappers

5 air squats

:20 bottom squat hold

coach back squat – on my call

hinge + 1/4 squat – hold – stand

hinge + 1/4 squat – hold – drop straight down – hold – stand

coach breathing

Strength

Back Squat (Back Squat 1×10
– Take 12 min to establish a 10 RM for the day.
Then, perform a drop set of 8 reps at 85% and 8 eps 80% of that 10RM.)

Accessory

3-4 rounds for quality:

7/5 calorie sprint on machine nasal breathing only

10ea Offset Single Leg KB Deadlift

20 alt KB Deadbug

20 Banded horizontal row