Friday, October 30th 2020

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

2 rounds @increasing intensity on each round

2 minutes Row or Bike

5 Inch worms

5/5 Dead bug (Hold every rep for 3 seconds)

12 banded face pulls

12 db lat extensions

10 ea banded monster walks

3x

1 set

5 pause dips

5 pause push press

*Work on pulling down with a straight torso to the bottom position and barbell acceleration out of the dip

Weightlifting

Push Press (4 rep med-heavy)

Take 12 min to work up to a medium heavy weight in the push press

Metcon

Metcon (Time)

15-12-9-6-3

DB Squat (50’s/35’s)

DB Facing Up/Downs

Rest 2mins

3-6-9-12-15

DB Squat

DB Facing Up/Downs

Time cap: 17mins

Cool down

Easy walk 200m

Pigeon Stretch

Box Quad Stretch

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