Tuesday 06/13/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

1:00 bike – arms only

10ea KB Hip Opener

10ea Bent Knee Side Plank + Hinge

10ea dumbbell bent over row

1:00 bike – legs only

10ea KB Hip Opener

10ea Banded Hip IR/ER

10 Banded Lat pull-down with slow eccentric

1:00 Bike

10ea KB Hip Opener

10 tempo goblet squats

10ea bicep curl eccentrics

3 tempo front squats

:20 sec supinated dead hang

3 pause front squats

6 rings rows

3 front squats

3 jumping chin ups

Strength

Front Squat (3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion

* Rest as needed between sets
*super set with strict weighted pull-ups )

Strict Weighted Chin up

Weighted Strict Chin Up (Supinated)

5 Strict Weighted Pull-ups x 5 sets @50% of 1RM

* Rest as needed between sets *

Metcon (Time)

2 Sets

21-15-9

Kettlebell Front Squat (2×53/35)

Calorie Bike

-Rest 1:1 between sets-

Time Cap:15 min
Stimulus:

This is going to be brutal on the legs – choose a weight that you can go unbroken on the squats. You will rest as long as it takes you to complete the first round. The goal is for both sets to be completed in around the same time.