Monday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 Round:
–1 min ski erg/bike
–10ea Hamstring Sweep
–10 Bootstrappers
–6ea Single Leg Deadlift – BW
–:20 sec ea Dead Bug Hold
1 Round:
–1 min ski erg/bike
–5ea Spiderman
–10 Barbell Good Morning
–6ea Split Stance Good Morning
–:45sec Alt. Dead Bug
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Back Rack Alternating Lunges
–10 Back Rack Lateral Lunges
Back Squat Specific Warm-Up 1x:
–3 Back Squat to quarter position
–3 Back Squat to parallel
–3 Back Squat to full depth
Strength
Back Squat (1×1)
Back Squat 1×1
5-3-3-2-2-1-1-1……
if you feel good go for a new 1 rep max today
Accessory
Barbell Hip Thrust (1×20)
Off a bench
You will need to take a couple warm up sets to figure out what a good weight will be for your one set of 20 at a maximal weight
Metcon (AMRAP – Reps)
Partner Hamstring Curls 2x Max Rep
Rest as needed between efforts.
you will know you are maxed out when your start to lose your midline and you are overextending in your back.
Metcon (AMRAP – Reps)
3 rds:
Dumbbell Box Step-up, pick load:
45 secs work
1 min rest