Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Warmup x1:

–50 Mountain Climbers

–10 Bootstrappers

–:20 sec deadhang

–10ea DB Screwdrivers

–:20 sec Bent Knee Side Plank

Warmup x1:

–20 Groiners

–5ea Spiderman Lunge + Rotation

–:20 sec active lat hang

–10 Scap Pullups

–10ea DB Screwdrivers in Bent Knee Side Plank

–8 sec Bent Knee Side Plank w/ rotation

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Barbell Row

–10 Front Rack Elbow Rotations

Front Squat Teaching Progression 1x:

–3 Front Squat to quarter depth

–3 Front Squat to parallel

–3 Front Squat

Bar Muscle Up Specific Warm Up 1x:

–5 mini kip swings

–5 big kip swings

–6 kipping ring rows

–3 Kip Swing & Press Down (behind the bar)

–3 Hip to Bar

–1 Bar Muscle Ups

Front Squat Build Up Sets 1x:

–Take 3-5 minutes to have your athletes build to their working weight for the day in the front squat.

Workout Prep/Movement Prime 1x:

–1-2 Bar Muscle Up or Variation

–4 Front Squat @ workout weight

–:30sec Row or Variation @ workout pace

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 mins of:

5 Bar Muscle-ups

10 Front Squats, 155/105 lbs

20/17 Row Calories
Stimulus:

5+ rounds is the goal today – bar mu should be done unbroken or 2 quick set same with the front squats. Row should take 60-90 seconds

Accessory

Warm-up (No Measure)

Complete as many rounds as possible in 6 mins of:

10 L/10 R Band Split Squats

10 Banded Behind-the-Neck Press

10 Band Kang Squats

10 Band Face Pulls

Band Pump Session