Wednesday 07/19/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

lacrosse ball on rig pec

lacrosse ball glute

10 calf raises

20 puppy dog posterior hip pulses

10 thoracic push-ups

5 tempo bench

lacrosse ball on rig pec

lacrosse ball glute

10 ea single leg calf raises

10ea figure 4 posterior hip stretch

10 thoracic only ring rows

5 pause bench

4 ring rows

4 alt box step ups

4 box jumps

4 bench – light weight

Bench Press

5 sets x 1 Bench Press @80-90% of 1RM

*rest as needed between sets*

High Box Jumps (Distance)

5 sets x 3 High Box Jumps

*4-6” below max height for 1 rep

Metcon (AMRAP – Reps)

4 Sets:

3:00 AMRAP

15 Ring Rows

15 Dumbbell Bench (50s/35s)

*Max Single Dumbbell Box Step Ups (50/35) (24/20)

-rest 2:00 between sets-
Stimulus:

Shooting for 20+ step ups per round. For the ring rows and step ups we are looking for 1-2 sets. For the step ups you can hold the dumbbell however you want but you must always have contact with your hand. No resting the dumbbell on your shoulder or leg. You will alternate legs on the step up.

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