Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Bike/Ski Erg 3xs:

–:20sec Easy

–:10sec Hard

1 Round:

–10 Sumo Inchworm

–10 Good Morning

–10 Alternating Box Step Up

–30 Lateral Hops

–:20sec Plank Jack

Bike/Ski Erg 3xs:

–:20sec Easy

–:10sec Hard

1 Round:

–10ea High Plank to Reach

–5ea Split Stance Good Morning

–10 Alternating Box Step Up

–30 Lateral Hops

–:20sec Plank Ups

Deadlift P.O.P & Teaching Progression 1x:

–5 Bow to above the knee

–5 Bow to below the knee

–5 Deadlift

Specific Box Jump Warm Up 1x:

–5 Box Jump to a low height (step down)

–3 Box Jump to a high height (step down)

Deadlift Build Up Sets 1x:

–3 Deadlift @ a light load

–3 Deadlift @ a moderate load

–3 Deadlift @ a moderate to heavy load

–3 Deadlift @ a heavy load

Have athletes taking one build up set every 1min-:90seconds.

Workout Prime 1x: (optional)

–3 Deadlift @ workout weight

–3 Box Jump @ workout height

Metcon

2013 Regionals Individual Event #5 (Time)

21-15-9 reps, for time of:

Deadlift, 315/225 lbs

Box Jump, 30/24 in

Time Cap: 8 min
Stimulus:

Heavy deadlift today – we expect you to have to break each round into 3-4 sets. Make sure to focus on this high box jump – move slowly thru them then get right back to the barbell.

Accessory

Warm-up (No Measure)

3 rounds for quality of:

Bottom Pistol Hold, L 20 secs/R 20 secs

Ring Support Hold, 20 secs

GHD Hip Extension Hold, 40 secs

Banded Straight Arm Pull Down, 40 secs