SSCMetcon – Tue, Nov 1
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
4 min AMPRAP:
:30 sec bike arms only
5ea Kneeling Shoulder Taps
5 up dog to Downward Dog
10 Scap Push Up
10 posterior hip capsule pulses in Childs pose
4 min AMPRAP:
:30 sec bike legs only
15 Band Pull Aparts
8 Knee Push Ups
12 Walking Lunge Steps
Bench Press Specific Warm-Up 1x:
8 ea banded dynamic distraction
5 Tempo Bench Press (:03sec down & fast up)
5 Bench Press (normal tempo)
Workout Primer:
sled push, 50ft
2 bench press at workout weight
30 sec bike sprint building
Metcon (Calories)
5 rounds of:
5 Bench Press, 80% 1RM
Sled Push, 50ft (235/175)
30 sec Max Effort Bike Calories
Rest 2 mins
Time Cap: 20min
Stimulus:
score will be total calories on the bike
This is a sprint workout today – meaning you are going all out on each movement with lots of rest between sets. The sled is supposed to be heavy and slow moving. Bench should be challenging but done unbroken. On the bike you are pushing the pace knowing you have 2 min rest after.
Accessory
3 rounds for quality of:
15 Weighted Sit-ups, pick load
20 Russian Twists, pick load