Wednesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 Round For Quality:
–10 Bootstrapper
–6ea Goblet Lateral Lunge
–10ea Single Leg Glute Bridge
–:10 ea Bent Knee Side Plank + Hinge
–:15 sec ea Floating Bear Hold
1 Round For Quality:
–10ea Knee Push Away
–6ea Goblet Lateral Lunge
–10ea Single Leg Glute Bridge
–:10 ea Bent Knee Side Plank + Hinge
–:15 sec ea Floating Bear Hold
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Bent Over Row
–5 Front Squat
–5 Goodmorning
–5 Back Squat
Back/Front Squat Specific Barbell Warm Up 1x:
–3 Squat to 1/4 depth
–3 Squat to Parallel
–3 Squat below Parallel
–3 Pause Squat
Back/Front Squat Build Up Sets 1x:
–5 reps @ 35%
–3 reps @ 45%
–3 reps @ 55%
–3 reps @ 65%
–1-3 reps @ 70%
Strength
Front Squat
Front Squat 1×5 at 75% 1RM
Front Squat 1×3 at 85% 1RM
Front Squat 1×1+ at 95% 1RM
remember all these percentages are taken off of 90% of your 1 rep max.
Accessory
Warm-up (No Measure)
3 rounds for quality of:
10 L/10 R Single Arm Dumbbell Rows, pick load
15 GHD Sit-ups
10 Good Mornings, pick load