Thursday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
2 rounds:
–:30 sec bike/ski
–10 up/dog to childs pose
–10 supine pelvic rocks
–5 reach to the sky touch your toes (shins to PVC)
2 rounds:
–:30 sec bike/ski
–20 band pull aparts
–5 ea Birddog w/ 10 sec hold
–10 glute bridge (shifting weight in feet)
— 5 1-1/4 goblet squat
2 rounds:
–10 KB deadlifts with shins on PVC
–10 Banded PVC Deadlift
2 rounds:
–10 ea wall dead bug
–10 wall glute bridge
–:20 sec front rack kb hold ea
with barbell:
–4 pulls into bottom position
–:4 sec lift off
Strength
Deadlift
1×5 at 75% (1RM+20 lbs 90%)
1×3 at 85% (1RM+20 lbs 90%)
1×1+ at 95% (1RM+20 lbs 90%)
Rest as needed between sets.
***on the last set go for a max effort set
***last week – next week we will 1RM
Accessory
Warm-up (No Measure)
5 rounds for quality of:
DBall Carry, pick load, 50 ft
8 L/8 R Single Arm Dumbbell High Pull, pick load
Handstand Hold, 30 secs