Tuesday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY RACHEL OBERLY!!!
Warm-up
Warm-up (No Measure)
Dynamic Warm Up 2x:
–1 min Bike/Ski Erg
–5ea Samson Lunge
–10 Bootstappers
–10 Forearm Plank to Downdog
–5 ea 90/90 into Lunge
— 3 KB Turkish Screwdrivers ea x 3
General Barbell Warmup:
–10 Romanian Deadlift
–5 Muscle Clean
–10 Alt Elbow Punches
–5 Tempo Front Squats
Weightlifting
Front Squat
Front Squat 3-3-3-3-3
Take 15-20 min to work up to a heavy 3 for the day
Rest as needed between sets.
Accessory
Warm-up (No Measure)
3 rounds for quality:
15 Hip Extensions
15 Glute Bridges
10 L/10 R Single Arm Strict Press, pick load