Monday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 Round:
–1min Erg/Row
–5ea Spiderman Lunge + Rotation
–16 Alt Reverse Lunges
–5 Plank to Pike
–16 Alt Single Leg Deadlift BW
–:30sec Bent Knee Hollow Hold
1 Rounds
–1min Erg/Row
–10 Bootstrappers
–8ea Alt Reverse Lunge + Strict Press
–8ea Single Leg Deadlift
–:30sec Hollow To Tuck
Mobility:
A)10 ankle flexion on rig + 10 pulses
B) 2 position squat on the rig x :20 sec each 3 rds
C)10 thoracic plank pushups + 10 Childs pose single arm lifts
Front Squat Teaching Progression 1x:
–3-5 Quarter Squat
–3-5 Squat to Parallel
–3-5 Front Squat
Front Squat Build Up Sets 1x:
–3 reps @ a light load
–3 reps @ a moderate load
–3 reps @ a moderate to heavy load
–3 reps @ a heavy load
Do after Front Squat:
Workout Specific Warm Up/ Movement Prep 1x:
–1min Row @ workout pace
–6 Medball Push Press
–6 Medball Squats
–6 Wall Ball
Strength
Front Squat (3-2-1)
Front Squat 3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
RPE 8/10
Metcon
Metcon (Time)
4 rounds, each round for time, of:
Row, 500/400 m
25 Wall Balls, 20/14 lbs
Rest 2 mins between each round.
Time cap: 22 min
Stimulus:
Looking for less then 4 min per round. Row should be between 2-2:30. Wall balls should be unbroken or 2 sets – remember you will have a long 2 min rest so push the pace.