Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Spend 5 min ONLY breaking down the row

– catch position

– drive back with legs, slight lean back

– pull arms to chest

– arms release first

– then chest

– then legs

Metcon

Metcon (Calories)

Every 1 min for 15 mins do:

15/12 Row Calories
Stimulus:

This is NOT intended to be an all out sprint – you want to be done by :40 sec each round and still be working at a moderate pace, adjust calories accordingly. Each effort should be the same

Accessory

Metcon (No Measure)

For quality:

8 L/8 R Eccentric Lateral Lunges

2x (5 sec lowering)

8 Eccentric Kneeling Heels-to-Butts

2x (5 sec lowering)

8 L/8 R Tempo Split Squats

2x (3 sec down and up)

12 L/12 R Single Leg Glute Bridges

2x
Stimulus:

This is all for quality – take breaks between sets. This is meant to do one movement at a time only moving on when you have finished both sets.

Cool down

Warm-up (No Measure)

:45 – 1:00 saddle stretch

:45 – 1:00 pigeon

:45 – 1:00 puppy dog