Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round For Quality:

–:45 sec Bike/Ski Erg

–Squat- ankles elevated, barefoot, toes forward, under hips, 10 reps, 5 seconds in the bottom

–Ankle dorsi drills 10x pulses, active toes, heels on the ground, knee over toe or slightly outside, then 10s hold on 10th rep

–Squat- Support Squat Hold: A to G squat, 1st hands over reaching 15s (upper back thoracic mobility), 2nd 15s hands low under (pull hips under, hip, ankle, knee mobility) toes slightly IN if possible

–:45 sec Bike/Ski Erg

–Hamstring tissue active stretch- no bent knee, single leg raise on rig 10x ea side, only lower as far as opposite hamstring allows

–Squat- elevated heel, plate out in front, squat (elbows locked, eyes ahead, slow descend 5s hold, 5-10 reps)

–Hips- windshield wipers, active dorsi flexion, internal rotation (add other leg weight if possible, keep toe in line with shin)

–:45 sec Bike/Ski Erg

–Support squat hold repeat

–Hip flexion, external rotation- table top, straighten one leg, bring opposite foot to figure 4, pin down with lifted leg, shift side to side

–Squat- abandon elevated plates, plate out front, 5s in bottom position,

General Barbell Warm Up 1x:

–5 Romanian Deadlift

–5 Bent Over Row

–5 Goodmorning

–5 Back Squat

Strength

Back Squat

Take 20 min to work up to a 1 rep max back squat (or heavy single for the day)

5-5-3-3-3-2-2-1-1-1……..

Accessory

Warm-up (No Measure)

3 rounds for quality of:

10 Strict Pull-ups

8 L/8 R Split Stance Dumbbell Deadlifts, pick load

10 Dumbbell Push Press, pick load