SSCMetcon – Mon, Nov 14
Steamboat Strength and Conditioning – SSCMetcon
Strength
Push Press
EMOM 9:
1 push press
Warm Up
1 set:
2:00 bike, row, or ski
1 set:
10 alternating Samson stretch
10 push-ups to down dog
10 unweighted Kang squats
1 set:
10 tuck jumps
10 shoulder presses (empty barbell)
10 KB deadlifts
10 box step-ups
1 set:
10 alternating jumping lunges
10 push presses (empty barbell)
10 KB swings
10 box jumps
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
KB: 53/35
Stimulus:
Lots of rounds today which will accumulate to high volume. You want to choose weights for the kb and the barbell where you can go unbroken each round.
Cooldown
1 set:
1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side