Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–5 Inchworm + Push Up

–10 Scap Push Up

–10 ea Single Arm DB Floor Press

–8ea Single Leg Cross Body DB Deadlift

–:20sec per side Bird Dog Hold

1 Round:

–10 Scorpion

–10 Scap Push Ups

–5 ea DB Floor Press with w/ IR/ER

–8ea Hip Flow

–:20sec per side Bird Dog Hold

Bench Press Specific Warm Up 1x:

–5 Bench Press (on coach’s call)

–5 Bench Press

Deadlift Specific Barbell Warm Up 1x:

–10 Good Morning

–5 Hip to Above The Knee

–5 Above the Knee to Mid Shin

–5 Deadlifts

Deadlift & Bench Press Build Up Sets:

–3 Deadlift @ a light weight

–3 Bench Press @ a light weight

–3 Deadlift @ a moderate weight

–3 Bench Press @ a moderate weight

–3 Deadlift @ a heavy weight

–3 Bench Press @ a heavy weight

Metcon (5 Rounds for time)

5 rounds, each round for time, of:

9 Deadlifts, 315/225 lbs

9 Bench Press, 185/125 lbs

Rest 2:00 between each round.

Time Cap: 18 min
Stimulus:

For both deads and bench you will probably need to break up into no more then 2 sets.

Each round should take no more then 90 secs – adjust as needed

Accessory

Warm-up (No Measure)

For quality:

Kettlebell Farmers Carry, 200 marches

Double Kettlebell Front Rack Carry, 100 marches

Double Kettlebell Overhead Carry, 50 marches