SSCTeens – Thu, Jun 15

Steamboat Strength and Conditioning – SSCTeens

Warm-up

Crossover Symmetry or Banded 7’s Warm Up

-into-

3 sets:

1:00 Machine

10 Alternating V-ups

5 Low Box Jumps

5 Tempo Bench Press (empty bar – focus on bar path)

Bench Press (Bench Press:
3 Tempo Bench Press x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion)

Box Jump (Box Jump:
3 High Box Jumps x 5 sets
*6-8” below max height for 1 rep)

Metcon (Time)

50-40-30-20-10

Jumping Split Lunges

Abmat Sit-ups