Monday 07/17/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

10ea 90/90 banded hip stretch

10ea Adductor Rock backs

10 Bootstrappers

10 goblet squats

banded lat stretch

:10 sec deadhang + 10 sec lat active + 10 lat pull-ups

10 Prone kb lat pull-overs

banded overhead stretch

10 Plank to Downdog

5ea Moose antlers

:20ea kb overhead hold

5 front squat

:20 pause squat

3 strict press

3 push press

3 push jerk

Front Squat

5 sets x 1 Pause @ 80-90% of 1RM

* Rest as needed between sets *

Strict Weighted Chin up

5 sets x 2 Strict Weighted Chin-ups @70%-80 of 1RM

* Rest as needed between sets *

Metcon (Time)

200m Run

18-15-12-9-6-3

Shoulder to Overhead (115/75)

Time cap: 15 minutes