SSCMetcon – Thur, Oct 6
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Bike/Ski 1 min
– :30 sec each upper trap achilles smash
Banded Ankle Distraction
The Wedge x5
10 ea Single Leg Swings
7 ea Quarter Squat Palloff Press + 3 sec hold
7 ea Horizontal Banded Rows + 3 sec pause
5 1/2 air squat bottom up
3 Air Squat
Bike/Ski 1 min
– :30 sec each upper trap achilles smash
Banded Ankle Distraction
The Wedge x5
7 ea Single Leg Swings
7 ea Half Kneeling Palloff Press + 3 sec hold
7 ea Vertical Banded Rows + 3 sec pause
5 1/2 Goblet squat bottom up
3 Goblet Squat
Barbell Specific Warmup:
2x
1/4 – 1/2 – full
2x
Back Squat
Strength
Back Squat
Back Squat 1×5 @65% (90% (1 rep max+10lbs))
Back Squat 1×5 @75% (90% (1 rep max+10lbs))
Back Squat 1×5+ @85% (90% (1 rep max+10lbs))
First week of second cycle of wendlers. Add 10lbs to your existing 1 rep max then take 90% of that number. This will be the number you use to take your working sets off for the the next 3 weeks
Accessory
3 rounds:
10 Dbl KB Romanian Sumo Deadlift
16alt KB Curtsy Drop Lunge