Friday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
2 rds:
–:45 sec Bike/Ski Erg @ a moderate pace
–4 Inchworm + Push Up
–6 Up/Downs
1 rd:
–:45 sec Bike/Ski Erg @ a moderate pace
–6 Romanian Deadlift
–6 Alternating Front Rack Lunge
–6 Strict Press
–:30sec Plank Ups
Front Squat Teaching Progression 1x:
–3-5 Quarter Squat
–3-5 Squat to Parallel
–3-5 Front Squat
Front Squat Build Up Sets 1x:
–Give your athletes 6-8 minutes to build to their working weight for the day.
After squat:
Complex Barbell Warm Up 1x:
–6 Front Squat
–6 Push Press
–6 Thruster
Complex Specific Warm Up 1x:
–4 Front Squat
–4 Push Press
–4 Thruster
Bar Facing Burpee Specific Warm Up 1x:
–3-4 Bar Facing Burpee
Strength
Front Squat (6-4-2)
Front Squat 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
RPE 8/10
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 mins of:
3 rounds of:
4 Front Squats, 95/65 lbs
4 Push Press, 95/65 lbs
4 Thrusters, 95/65 lbs
–then–
18 Bar Facing Burpees
Stimulus:
Try to shoot for 3+ rounds.
Looking to go unbroken with the barbell in the complex – only resting between rounds. Lighten load before cutting down rounds