Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Plate Warm Up 1x:

–10ea Rotations

–10ea Overhead Rotations

–10 Plate Swing

–5-10ea Plate Woodchop

–10 Alt. OH Lunge

–10 Alt. Lateral Lunge

–10 Squat + Plate Press Away

–5-10 Plate OH Squat

//Weight should be between 10-25#.//

Metcon

Metcon (No Measure)

For quality:

5x Yoke Carry, pick load, 50 ft

5x Sled Push, pick load, 100 ft

5x Overhead Barbell Carry, pick load, 50 ft
Stimulus:

You want to complete one movement before moving on the the next. The weight should be challenging but a weight that you can move while maintaining a solid position. you should be resting 1min or more between efforts