Thursday

Steamboat Strength and Conditioning – SSCMetcon

Happy Birthday Lindsey Barr!!

Warm-up

Warm-up (No Measure)

1:00 sec ski

–1:00min scap/shoulder smash

–10 ea Banded shoulder distraction series

–20 Thoracic Pushups

–20 Ring Thoracic Pullups

–20 Glute Bridge

–20 Alt Quadruped Raise

:45 sec ski

–:45 scap/shoulder smash

–8 ea Banded shoulder distraction series

–16 progressing plank to downdog

–16 Alt Moose Antlers

–16 Alt Single Leg Glute Bridge

–16 Alt Deadbug

:30 sec ski

–:30 scap/shoulder smash

–6 ea Banded shoulder distraction series

–8 ea DB bent over row

–8 ea DB floor press

–:20 sec Glute Bridge Hold

–16 Alt Birddog

barbell specific warmup:

– 5 slow bench

Strength

Bench Press

Working up to a 1 rep max today – or a heavy single. whatever feels good for your body today.

5-3-3-2-2-2-1-1-1-…..

Core

Warm-up (No Measure)

1:00 Weighted Plank Forearm Hold #35/25 plate

1:00 Dball Bear Hug STATIC hold #100/70dball (no moving around to get comfortable

rest 1:30

5RDS

if/when you aren’t able to hold one or both for the full 1:00, you’ll do Max effort holds for each round