Wednesday 10/11/2023
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