Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–:90sec Bike or Row

–10 Toe Touches

–8ea Single Leg Barbell Deadlift

–10 Scap Push Up

–8 Hand Release Push Ups (go from knees as needed)

–:45sec Hollow Body Plank Hold

1 Round:

–:90sec Bike or Row (faster pace)

–10 Barbell Good Good Morning

–10 Scap Push Ups

–4ea Offset Push Up

–:45sec Hollow Body Plank Hold

Deadlift P.O.P & Teaching Progression 1x:

–5 Bow to above the knee

–5 Bow to below the knee

–5 Deadlift

Bench Press Specific Warm Up 1x:

–5-10 Bench Press

Strength

Deadlift (10×2)

2 Deadlifts, pick load

40-45% 1RM

Bench Press (10×2)

2 Bench Press, pick load

45-50% 1RM Bench Press

Accessory

Warm-up (No Measure)

4 rounds for quality of:

5 Strict Toes-to-bars

10 L/10 R Lateral Med Ball Toss, pick load

15 Barbell Good Mornings