SSCMetcon – Thur, Sep 29
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Posterior Hip Capsule Stretch
:20ea bent knee side plank hold
10 alt passive cossack squat
10 Alt Supine Knee Flexion – Bracing
5 PVC Back squat
90/90 w/ forward lean
7ea bent knee side plank rotation
10 active cossack squat
10 Kneeling Deadlift
5 PVC Back squat
Hip egg beater
7 ea bent knee side plank hinge
10 weighted cossack squat
10 KB Hinge
5 PVC Back squat
Barbell Warmup:
3 1/4 squat
3 1/2 squat
3 squat
Strength
Back Squat
Back Squat 1×5 @75% (90% 1 rep max)
Back Squat 1×3 @85% (90% 1 rep max)
Back Squat 1×1+ @95% (90% 1 rep max)
3rd week of wendlers. working off the same number as last week (90% of your 1 rep max)
Accessory
3 rounds:
Cyclist Goblet Squat x 12 w/ 3 sec decent
DB Frog Pump x 20