SSCMetcon – Sat, Jan 7
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Partner chipper
As a pair, grab a plate (25/15lb – or lighter) and complete the following work, one person working at a time:
40 cal row
40 plate presses
40 plate bent over rows
40 cal row
40 plate ground-to-overhead
Shoulder mobility
10 lying internal/external rotations
10 plate windmills (5 each side)
10 push-up complexes (1 regular push-up + 1 pike push-up, 5 of each)
10 plate flys
10 sec wall-facing shoulder stretch
10 plate arm circles
2 rounds
Workout Prep
Push press barbell review
7-10 strict presses
7-10 behind-the-neck (BTN) strict presses
Front rack stretch with BB
7-10 push presses
7-10 BTN push presses
Push press overload
Work up to heavy double off the floor in 10 min, ideally 15-25 percent higher than workout weight.
Prep for workout
Take weight on BBs down and prep heats.
Level 1 (Time)
Every 5 min perform:
500m row
15 push press (135/95lb)
5 Rounds
Level 2 (Time)
Every 5 min perform:
500m row
15 push press (115/75lb)
5 Rounds
Level 3 (Time)
Every 5 min perform:
400m row
10 push press (95/65lb)
5 Rounds
Level 4 (Time)
Every 5 min perform:
300m row
10 push press (65/45lb)
5 Rounds
Recovery
Alternate:
1 min butterfly (porno) stretch + 1 min under thoracic stretch (30 sec each side)
2 rounds.