SSCMetcon – Wed, Sep 14
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
foam roller T- spine
10 cat/cow
:30ea Bent Knee Side Plank
15ea 3 Position Posterior Shoulder
12 DB Floor Press
Partner Bully Stretch
foam roller T-spine
10 cat/cow w/rock back
:30ea Side Plank
15ea 3 Position Posterior Shoulder
12 DB Floor Press
Partner Bully Stretch
foam roller T-spine arm sweeps
10 up dog/childs pose
10ea Side Plank + Rotation
15ea 3 Position Posterior Shoulder
12 DB Floor Press
Barbell Specific:
5 tempo bench press
Metcon (Time)
For time:
16 Bench Press, 135/95
32/28 Bike Calories
Rest 2 min
12 Bench Press, 155/105
24/21 Bike Calories
Rest 2 min
8 Bench Press, 165/115 lbs
16/14 Bike Calories
Time Cap: 15min
Stimulus:
The bench should be heavy today – we are not looking for unbroken sets. 2-3 sets would be good for today. Because of the 2 min rest push it on the bike
Accessory
3 rounds for quality of:
15 Band Pull Aparts
10 Scap Push-ups
10 Plate External Rotations, pick load