Wednesday 11/01/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
foam roll thoracic
7 plank to downdog
7ea half kneeling alligator mouth on wall
3ea tempo bent arm bar (3sec down and up)
7 forearm plank to downdog
5ea half kneeling straight arm sweep on wall
5ea bent arm bar + pause (3sec pause at bottom)
7ea bent knee side plank rotations
3ea half kneeling arrested thoracic rotations on wall
7ea bent arm bar
Shoulder press:
5 pvc in the rig
3 barbell with pause
3 barbell with rebound
Strength
Shoulder Press
Shoulder Press 1×4
– Establish a 4 RM for the day. Then, perform a drop set of 4 reps at 85% and 4 reps 80 of the original 4RM.
Accessory
4 rounds:
:20 machine – nasal breathing only
60 step ups
30 banded bicep curls
30 banded tricep pushdowns