Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Row:

:45sec Easy

:15sec Hard

3x

5 Sumo Inchworm

5 Yoga Pushups

20 Band Pull Aparts

20 Straight Arm Banded Pull Down

10 Banded Thoracic Pushups

2x

5 scap pull-up into 1 strict pull-up

5 scap pushups into 1 strict pushup

3x

Bench Press Build-Up Sets 1x:

10 Barbell Bench Press

5 Bench Press @ a light load

5 Bench Press @ a moderate load

3 Bench Press @ a moderate to heavy load

Take a few minutes to work up to workout weight

Strength

Warm-up (No Measure)

E2MOM Weighted Strict Pull-up: 5-5-5

Use the heaviest weight you can for each set.

Workout

Metcon (Time)

3 rounds for time of:

10 Bench Press (185/125)

Row 500 m

Time cap: 10min
Stimulus:

The bench press should be a weight that you will not fail but cannot do all 10 reps unbroken – looking for 2-3 sets on these.

Setting a 12 min time cap but try to push and finish under 10

Cool down

Warm-up (No Measure)

3xs:

–:20sec ea. 3-Way Shoulder Stretch