Friday 11/03/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

lacrosse ball glutes and pecs

15 thoracic pushups

10 slow groiners

8ea glute activation series

*fire hydrant

*fire hydrant kick back

*heel to ceiling

*prone straight leg raise

*hip abduction

*hip adduction

15 forearm thoracic pushups

10 dynamic groiners

16 alt lunges

5 wormy pushups

5 plank rocks

3 plank rocks +strict down x3

1 plank rock +strict down+ strict up x3

back squat :

tempo squat

pause squat

squat

Strength

Back Squat

Back Squat 1×4

– Establish a 4 RM for the day. Then, perform a drop set of 4 reps at 85% and 4 reps 80% of the original 4RM.

Metcon (AMRAP – Reps)

10:00 AMRAP

2-4-6-8-10…..

Dumbbell Front Squats (50s/35s)

Dumbbell Push Ups
Stimulus:

Looking to go unbroken for as long as possible on the squats. Your hands must remain on the handle of the db the whole time – you cannot rest the dumbbells on your shoulders.