Wednesday 06/07/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

row 2 min

*legs only

*legs and body

*full stroke pause

*full stroke

10 serratus focused plank to downdog

5 sa db deadlift

5 sa db swing

5 sa db high pull

5 sa db press

10 alt scorpion

5ea db IR/ER

5ea sa lat squeeze + scoop

5ea sa db floor press

front the hang:

shrug

high pull

muscle + pause + slow down

power

5ea lateral box steps ups

5ea lateral box jumps

3 box jumps

3 tempo bench

Strength

Bench Press

Build to a heavy single bench press. We will super set this with a max height box jump

Max Height Box Jump (Distance)

Max Height Box Jump
Box Jump: Max Height

Metcon (AMRAP – Rounds and Reps)

15:00 Amrap

300/250m Row

15 Hang Power Snatch (75/55)

15 Push Ups
Stimulus:

Consistent effort across the 15 min today – going for an unbroken set for the snatch and 1-2 sets for the push ups. Shoot for 5+ rounds