Monday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY KRIS!!!

Warm-up

Warm-up (No Measure)

1 Round:

–50 Plyo Skier

–8ea Thoracic Rotation

–8ea Lateral Lunge

–8 Squat w/ :03 sec pause at the bottom

–:20sec per side Bird Dog

1 Round:

–50 Alternating Toe Taps

–8ea Sky Reach

–8ea Goblet Lateral Lunge

–8 Goblet Squat w/ :03 sec pause at the bottom

–:20sec per side Bird Dog

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Good Morning

–10 Kang Squat

–10 Back Squat

Back Squat Specific Warm Up 1x:

–5 Pause Back Squat

Strength

Pause back squat (1×1)

Take 20 min to find a heavy pause back squat

3 sec pause in the bottom –

make sure you stay active in this hold

Accessory

Olympic Squat (1×15)

Work up to a moderate set of 15 reps

Warm-up (No Measure)

Hip Extensions : 3×12