Tuesday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY JENN LASH!!!
Warm-up
Warm-up (No Measure)
Easy AMRAP x 8minutes:
–50 Single Under
–5 Sumo Inchworm + Spiderman
–5 ea Bent Knee Side Plank with Rotation
–10 Banded Good Morning
–10 Goblet Squat
–10 ea DB/KB Screwdrivers
Deadlift Teaching Progression 1x:
–5 Hip to Above the knee deadlift
–5 Hip to Below the knee deadlift
–5 Deadlift
Double Under Practice 1x:
–20 Single Double Single
Front Squat Teaching Progression 1x:
–3 Quarter Squat
–3 Squat to Parallel
–3 Front Squat
Double Under Practice 1x:
–20 Single Double Single
Deadlift & Front Squat Build Up Sets 1x:
–Have your athletes take 5-7 minutes to build to their working weight in both the deadlift and front squat.
Movement Prep/ Workout Prime 1x:
–3-5 Deadlifts @ workout weight
–20-30 Double Unders or Single Unders
–3-5 Front Squats @ workout weight
Metcon
Metcon (Time)
For time:
ME Bike Calories, 3 mins
50 Deadlifts, 225/155 lbs
150 Double Unders
25 Front Squats, 185/125 lbs
ME Bike Calories, 3 mins
Time Cap: 17 mins
Stimulus:
We will take 2 scores for the whiteboard today – one is total calories the other is total time.
Choose a weight for the deadlifts that you can do between 8-10 reps at a time. The front squat will come from the floor and “feel” heavier then the deadlift. Spend 2-3 minutes with your jumprope.
Accessory
Warm-up (No Measure)
For quality:
15-12-9 reps of:
Toes-to-bars
Hip Extensions
Movements must be unbroken.