Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Foam Roll 1x:

–1-2min per side Foam Roll Quads & Hips

–1-2 min Foam Roll T-Spine

2 Rounds:

–1 min Bike/Ski Erg

–:10 sec Bent Knee Side Plank Hold+3 Rotations + 3 Hinge

–:15 Sec Floating Bear Hold

–5ea Spiderman Lunge + Rotation

–10 Goblet Reverse Lunge

–6 Pause Goblet Squat

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Barbell Row

–10 Back Rack Lunges

–10 Good Morning

Specific Barbell Warm Up 1x:

–5-8 Pause Back Squat

Pause Back Squat Build Up Sets 1x:

–All your athletes 5-7 minutes to build to their working weight in the Pause Back Squat.

Strength

Pause back squat (3-3-3-3-3)

Pause Back Squat 3-3-3-3-3

3 sec pause at the bottom of each rep.

Accessory

Warm-up (No Measure)

15-12-9

Cal Ski Erg

Wall Ball

Weighted Sit-up