Monday 07/03/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

1:00 leg drive only row

– focus is what the upper body is doing – shoulder stay in front of hips or stacked on the leg drive

10 banded monster walks each direction

10 shoulder rolls ea

10 alt scorpion

:20 sec supinated deadhang

1:00 row – leg drive plus lean back

10 banded glute bridges

10 banded floor press

:20 sec supinated lat active

1:00 pause rowing

10 tempo air squats

10 db front sq

10 db floor press

3 supinated grip jumping chin ups with slow down

Strength

Front Squat

5 sets x 3 Tempo Front Squats @70% of 1RM

*Tempo = 3 second negative and 1 second standing (contraction) portion

* Rest as needed between sets *

Strict Weighted Chin up

5 sets x 5 Strict Weighted Chin-ups @50-60% of 1RM

* Rest as needed between sets *

Metcon (5 Rounds for calories)

America the Beautiful

3:00 Amrap (5 sets)

20 Bench Press (135/95)

Max Calorie Row

– Rest 1:00 between sets –
Stimulus:

Bench should be done in 2-3 sets. try to get it finished in 90 sec or less to leave time for the rower. Shooting for 35/28 calories each round

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