Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

3 min Bike/Ski Erg

2 rounds:

–10 Ostrich Walk

–10 Thoracic Pushups

–10 ea Bent Knee Side Plank + Hinge

–10 Plank to Downdog

–20 Banded Pull Aparts

Barbell Warmup:

–5 Romanian Deadlift

–10 Barbell Bent Over Row

–5 Deadlift to Knee

–5 Deadlift – knee to mid shin

–5 Pause deadlift – at knee and shin

–5 Deadlift

Metcon

Deadlift

1×5 at 65% (90% 1RM)

1×5 at 75% 1RM (90% 1RM)

1×5+ at 85% 1RM (90% 1RM)

***on the last set go for a max effort set

Accessory

Warm-up (No Measure)

3 rounds for quality of:

5 ea SA DB Floor Press – 5 sec eccentric

:20 sec ea Side Plank

5 Eccentric Quad Strengthening – 5 sec eccentric