SSCMetcon – Tue, Oct 11
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
Bike/Ski Erg 2xs:
–:20sec Easy
–:20sec Moderate
Dynamic Warm Up 1x:
–10 Lying Single Leg Raises
–10 Lying Leg Crossover
–10 Up dog to Child’s Pose
–5ea Kneeling Shoulder Taps
–10 Scap Push Up
–15 Band Pull Aparts
Bike/Ski Erg 2xs:
–:20sec Easy
–:20sec Moderate
Shoulder Warm Up 2x:
–:30ea sec band distraction
–:30 sec heavy DB top of press hold
–8 ea banded shoulder circles
–8 ea banded chicken wing
–8 ea db floor press with ir/er
Bench Press Specific Warm-Up 1x:
–5 Tempo Bench Press (:03sec down & fast up)
–5 Bench Press (normal tempo)
Bench Press Build Up Sets 1x:
–5 Bench Press @ 35-45%
–3 Bench Press @ 55%
–3 Bench Press @ 65%
–3 Bench Press @ 75%
–3 Bench Press @ 80%
Workout Prime 2x:
–1-2 Bench Press @ 80% or workout weight
–:20sec bike @ a hard pace
–rest :30
Metcon (Time)
5 rounds for time of:
5 Bench Press, 80% 1RM
1 min max effort Bike for Calories
Rest 1:30
Time Cap: 15min
Stimulus:
Bench should be challenging but done unbroken. Don’t blow up on the bike – you have 5 rounds.
Accessory
3 rounds:
10 Dumbbell Bicep Curl
10 Dumbbell Tricep Extension