Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Warmup 2 rds:

–20 Jumping Jacks

–20 Mountain Climbers

–20 Plank Shoulder Taps

–:20sec Dead Hang

–6ea Single-Arm Dumbbell Press

–:20sec Bent Knee Side Plank + 5 Rotations

–12 Supra Front Raise

Shoulder Press Specific Warm-Up 1x:

–5 Shoulder Press

Push Press Specific Warm-Up 1x:

–5 Torso Dip

–5 Push Press

Push Jerk Specific Warm Up 1x:

–5 Jump & Land

–5 Jump & Land w/ hands

–5 Push Jerk

Weightlifting

Shoulder Press (1-1-1-1-1)

Shoulder Press 1-1-1-1-1

Rest as needed between sets.

Push Press (2-2-2-2-2)

Push Press 2-2-2-2-2

Rest as needed between sets.

Push Jerk (3-3-3-3-3)

Push Jerk 3-3-3-3-3

Rest as needed between sets.

Accessory

Warm-up (No Measure)

4 rounds for quality of:

Hollow Hold, 10 secs

Rest 20 secs

R Side Plank, 10 secs

Rest 20 secs

Superman, 10 secs

Rest 20 secs

L Side Plank, 10 secs

Rest 20 secs