Thursday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY JAKE!!!!

Warm-up

Warm-up (No Measure)

1 Round:

–:45sec Bike/ Ski Erg

–8 Bootstrapper

–8ea Sky Reach

–10 Bent Knee Side Plank with Rotation

–15 Supra Front Raise

1 Round:

–:45sec Bike/ Ski Erg

–5 ea DB Deadlift

–5 ea DB Squat

–5 ea DB Push Press

–5 ea DB Thruster

–10 Bent Knee Side Plank with Rotation

–15 Supra Front Raise

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Muscle Clean

–10 Alternating Elbow Rotations

–5 Front Squat

–5 Strict Press

Thruster Teaching Progression 1x:

–5 Front Squat (full grip)

–5 Push Press

–3 Thruster (resetting on the shoulders for each rep)

–3 Thruster (touch & go off the shoulders)

Thruster Build Up Sets 1x:

–Allow your athletes 2-3 minutes to establish their working weight for the day.

Workout Prime/ Movement Prep 1x:

–3 Thrusters @ workout weight

–:20sec Bike @ workout pace

–3 Thrusters @ workout weight

Metcon

Metcon (Time)

For time:

20 Thrusters, 115/75 lbs

40/32 Bike Calories

20 Thrusters, 115/75 lbs

Time Cap: 8 min
Stimulus:

Each set of thrusters should be done in no more then 2-3 sets.

The bike should be completed in around 3 min.