Tuesday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY KRISTIE!!!!
GHD Daily Challenge WEEK TWO:
10 partial ROM GHD sit ups + 10 “RX” GHD sit ups (20 total reps)
Warm-up
Warm-up (No Measure)
2 Rounds For Quality:
–:45sec Bike or Ski Erg @ easy pace
–10 Lateral Lunge
–15ea Fire Hydrant
–6 Tempo Plate Squat + Press Away
–15 Scap Push Ups
–6 Tempo Single Arm Dumbbell Press
–10 Bent Knee Side Plank + Hinge
–15 Supra Front Raise
General Barbell Warm Up 1x:
–5 Tempo Back Squat
–5 Tempo Strict Press
Back Squat & Press Build Up Sets 1x:
–Allow your athletes 5 minutes to establish their working weight for the day. Remember the focus will be on maintaining the tempo which means athletes should not be focused as much on the loading that they use.
Strength
Back Squat
12 Tempo Back Squats, pick load
Every 3 mins for 9 mins.
3 secs down and 3 sec up.
Metcon
Metcon (No Measure)
Every 1 min for 5 mins do:
12/10 Ski Erg Calories Calories
Strength
Shoulder Press
8 Tempo Press, pick load
Every 3 mins for 9 mins.
3 secs down and 3 secs up.
Metcon
Metcon (No Measure)
Every 1 min for 5 mins do:
12/10 Echo Bike Calories