SSCMetcon – Fri, Dec 2
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
2 rounds:
:45 sec bike/ski
PVC lat/pec/IR/ER
:20 sec plank
:20 sec deadhang
2 rds:
:30 sec bike/ski
PVC Pass Thurs
5 wormy pushups to downdog
10 lat pull-ups
1 rd:
10 mini band pull-aparts
5 tempo benchpress
7ea single arm half kneeling banded scap pulldown
5 ring rows
5 bench press
5 jumping pull-ups
1rd:
10 mini band pull-aparts
5 bench with light load
7ea half kneeling banded scap pulldown
3 pull-ups
5 bench press with heavier load
5 kipping pull-ups
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Time Cap: 27 min
Stimulus:
Working to get 10+ reps of each movement. Shoot to complete each round in less than 6:00.
Advanced athletes can consider strict pull-ups or a harder variation of the pull-up. For the more beginner athletes doing 1:00 max reps of pull-ups or ring rows is a good option (these do not have to be unbroken)
Cooldown
3 sets:
:30 doorway pec stretch
30 banded pull-aparts