Thursday 03/09/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
3 rds:
partner 1:
150 m row – heels glued to pad – 2 sec pause at finish 2 sec pause in catch
Parter 2:
rd 1-groiners, rd 2- alt lunges, rd 3 – 3 lunge taps jump to switch
green band shoulder distraction
banded 7’s
–banded pull aparts
–banded pull across ea
–banded w’s
–banded pass thrus
–behind the neck pull aparts
Bench prep:
review bench set-up
5 slow negatives
5 regular
Strength
Bench Press (5 Bench Press x 5 sets
*building
* Complete a set on the 2 minutes *)
Metcon (AMRAP – Rounds and Reps)
18:00 Amrap
Teams of 2 – you go I go full rounds:
14/11 Calorie Row
14 Alternating Jumping Lunges (7 each leg)
Target number of Rounds (each): 8+ rounds