SSCMetcon – Fri, Feb 3
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
banded hip distraction
bottom goblet squat hold rock side to side
thoracic pushups
banded hip distraction – lateral
bottom goblet squat hold- passive/active
forearm plank to downdog
banded hip distraction – hip flexor focus
goblet squat
side plank rotations
barbell warmup:
10 lateral jumps over bar
5 deadlift
5 muscle clean
10 elbow punches
5 up/down over bar
3 deadlift
3 muscle clean
6 elbow punches
5 pause front squats
3 front squats
5 lateral over bar burpees
lung primer:
3 lateral burpees
3 front squats
2x
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 min:
9 Lateral Burpee over the barbell
9 Front Squats (115/75lb)
Stimulus:
This is really fast – you need to start fast and hang on to end fast. Choose a weight on the barbell that you can do multiple sets unbroken.
Accessory
3 rds for quality:
12 alt db curtsy lunge
20 DB Frog Pumps
12eaH-Sit Oblique Rotations