SSCMetcon – Thu, Sep 15
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
–Bike/Ski Erg 2 minutes @ an easy to moderate pace
–5 ea 90/90 Lunge
–3 ea Floating Bear Hold + Rotation
27 Squat Warm Up 1x:
–1 rep in each position
–Bike/Ski Erg 2 minutes @ an easy to moderate pace
–5 ea 90/90 Lunge
–3 ea Floating Bear Hold + Rotation
27 Squat Warm Up 1x:
–1 rep in each position
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Bent Over Row
–5 Good Morning
Back Squat Specific Barbell Warm Up 1x:
–3 Squat to 1/4 depth
–3 Squat to Parallel
–3 Squat below Parallel
–3 Pause Squat
Strength
Back Squat (1×5 at 65% (90% of 1 RM)
1×5 at 75% (90% of 1 RM)
1×5+ at 85% (90% of 1 RM)
)
First week of our first cycle of Wendlers. Hopefully you were here last week and found a new 1 rep max. Take 90% of that number then take your working percentages off that number.
Accessory
3 rounds for quality:
16 Alt Top Down Bicep Curls
16 Alt Landmine Oblique Twists
16 Skull Crushers