SSCMetcon – Thu, Oct 13
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
2 rounds:
8 progressing bootstrappers
3 Air Squat (1st rd only)
8 bottom squat knee taps
3 Air Squats (1st rd only)
:20 ea bent knee side plank hold
8 ea kb deadbugs
3 tempo banded goblet squats – 3 sec down 3 sec up (band 1st rd only)
smash – glute
stretch – hip
Strengthen – glute med – 1/2 kneeling banded hip ER
3 tempo banded goblet squats – 3 sec down 3 sec up (band 1st rd only)
Barbell Specific Warmup:
5 tempo squats – focusing on knees and driving big toe down
Back Squat
Back Squat 1×3 @70% (90% (1 rep max+10lbs))
Back Squat 1×3 @80% (90% (1 rep max+10lbs))
Back Squat 1×3+ @90% (90% (1 rep max+10lbs))
Second week of second cycle of wendlers. working of the same number as last week to find your working sets
Accessory
5 Rounds:
20 Bodyweight Banded Hip Thrusts
15 ea Banded Cha Cha