Thursday, October 22nd 2020

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

EMOM x 9

1. 60sec up/downs – slow

2. 30sec Banded good mornings

3. 30sec Downward dog hold

1 set

10 Glute Bridge

15 Banded Pull Apart (:03 on the way back)

5 Thoracic Push Ups+ 5 Slow Push Ups to a Box

Weightlifting

Metcon (Weight)

Bench Press

4 x 12 @ Unbroken

Rest 1:30-2:00 seconds between sets

12 mins

Metcon

Metcon (Time)

5 rounds for time

8 DB Power cleans (50’s/35’s)

10 Over unders (24/20

Time Cap: 15mins
Stimulus:

DB cleans unbroken. Make sure you keep tension in posterior chain as you pull db off floor – make sure to keep your arms straight till after you get power from the hips. Over and under should be slow and steady

()

Cool down

Easy row or bike 3 minutes

Couch stretch

60 seconds/side