Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Foam Roll 1x:

–1-2min Foam Roll T-Spine

–1min per side Foam Roll Quads

–:30sec per side Foam Roll IT Bands

2 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

Front Squat Specific Barbell Warm Up 1x:

–3 Squat to 1/4 depth

–3 Squat to Parallel

–3 Squat below Parallel

–3 Pause Squat

Strength

Front Squat (1×1)

Establish a 1RM in 20 mins.

5-3-3-2-2-2-1-1-1……

Accessory

Warm-up (No Measure)

5 rounds for quality of:

6 Push Press, pick load

Sled Drag, pick load, 50 ft

15 Parallel GHD Sit-ups

4 rounds