Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 rd:

–:45sec Bike/ Ski Erg

–5ea Spiderman Lunge + Rotation

–5 Bootstrappers

–:20sec Deep Squat Hold

–:20sec Bent Knee Hollow Hold

–:20 sec Glute Bridges

1 rd:

–:45sec Bike/Ski Erg

–10 Kanga Squats BW

–7 Tempo Air Squats

–:20sec Deep Squat Hold w/ Dumbbell

–:20 sec ea SA DB Ovhd Hold

–6 Single Side Dumbbell Thruster

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Row

–10 Alternating Front Rack Elbow Rotations

–10 Front Rack Alternating Lunges

Front Squat Teaching Progression 1x:

–3-5 Quarter Squat

–3-5 Squat to Parallel

–3-5 Front Squat

Thruster Teaching Progression 1x:

–5 Push Press

–5 Front Squat

–5 Thruster

Front Squat Build Up 1x:

–Allow your athletes 5 minutes to build to their starting weight for the day in the front squat

Strength

Front Squat ( 9-6-3)

Front Squat 9-6-3

RPE 8/10

Metcon

Metcon (Time)

5 rounds for time of:

25/20 Bike Calories

7 Thrusters, 135/95 lbs

Time Cap: 15 min
Stimulus:

Heavy thruster today – choose a weight that you can move thru unbroken for most rounds. Bike should be completed in 90sec-2 min