Thursday 10/19/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

lacrosse ball shoulder series

– upper trap/first rib

– shoulder blades

:20 bent knee hollow

:20 bent knee side plank hold

:20 quad hold

10 ea bent knee side plank + hinge

:10ea floating quad

10ea bent knee side plank + rotation

3ea floating quad + rotation

2rds:

w/kb – in tall kneeling postion –

3 scap wrap + press + windmill x 3

5 PVC in rig- working bar path

barbell press – coach rebound

Strength

Shoulder Press

Shoulder Press:

– Establish an 8 RM for the day. Then, perform a drop set of 8 reps at 85% and 8 reps 80% of that 8 RM.

Accessory

4 rounds:

:20 cardio sprint – nasal breathing only

10ea SA DB Row

16 alt kb cossack squat