Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

3 Rounds For Quality:

–:30 sec Bike/Ski

–15 each way Banded Lateral Walk

–15 each way Banded Monster Walk

–15 each side Banded Hip Internal Rotation

–:30sec Hip Hinge Hold w/ Arms Extended Overhead

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Bent Over Row

–5 Front Squat

–5 Goodmorning

–5 Back Squat

Front Squat Specific Barbell Warm Up 1x:

–3 Squat to 1/4 depth

–3 Squat to Parallel

–3 Squat below Parallel

–3 Pause Squat

Front Squat Build Up Sets 1x:

–5 reps @ 35%

–3 reps @ 45%

–3 reps @ 55%

–3 reps @ 65%

–1 rep @ 70%

Strength

Front Squat

Front Squat 1×3 at 70% 1RM

Front Squat 1×3 at 80% 1RM

Front Squat 1×3+ at 90% 1RM

Rest as needed between sets.

Accessory

Warm-up (No Measure)

Week 5; PU and HSPU Open Prep

3×10 perfect reps, with as little rest as possible between sets

Pull-Up Mods/Progression;

-Ring Rows

-Kipping Ring Rows + Big Kip Swings (do both)

-Jumping Kipping Pull Ups

-Pull Ups

-C2B

HSPU Mods/Progression;

-Seated DB Z-press

-Pike HSPU + :10 HS Holds (do both)

-Box HSPU + :10 HS Holds (do both)

-HSPU Negatives

-HSPU