Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–30 Jumping Jacks

–5ea Kneeling Shoulder Taps

–20 Straight Arm Pull Down

–15 Band Pull Aparts

–Tempo Knee Push Ups (:03sec up & down)

–:20sec Bent Knee Hollow Hold

1 Round:

–30 Forward Jumping Jacks

–:20sec Crab Hold

–20 Straight Arm Banded Pull Down

–15 Band Pull Aparts

–5 Tempo Push Ups (:03sec up & down)

–:20sec Bent Knee Hollow Hold

Specific Bench Press Warm Up 1x:

–10 Barbell Bench Press

Bench Press Build Up Sets 1x:

–5 Bench Press @ a light weight

–5 Bench Press @ a moderate weight

–5 Bench Press @ a moderate to heavy weight

–5 Bench Press @ a heavy weight (optional)

Strength

Bench Press (5-5-5-5-5)

Bench Press

Use the heaviest weight you can for each set.

Rest as needed between sets.

Accessory

Warm-up (No Measure)

3 Rds for Quality:

10 ea Single Arm Landmine Push Press

8 Weighted Pull-ups