Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Foam Roll 1x:

–1-2min Foam Roll T-Spine

–:30sec-1min per side Foam Roll Glutes

1 Round:

–10 Sumo Inchworm

–12ea Fire Hydrant

–12ea Side Lying Leg Raise

–15 Banded Glute Bridge

–:20sec per side Bird Dog Hold

1 Round:

–10 Roll Over V Sit

–12ea Way Banded Lateral Walk

–12ea Way Banded Monster Walk

–15 Banded Glute Bridge + Abduction

–:20sec per side Alternating Bird Dog

General Babrell Warm Up 1x:

–10 Bent Over Barbell Row

–10 Good Morning

Specific Barbell Warm Up 1x:

–5-10 Sumo Deadlift

Sumo Deadlift Build Up Sets 1x:

–Give athletes 5-8 minutes to build to their working weight for the day. Athletes should be building in reps of 3-5.

Strength

Sumo Deadlift (5-5-3-3-3)

Sumo Deadlift 5-5-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

Accessory

Warm-up (No Measure)

Strict Pull-ups 3×12

Rest as needed between sets.