Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 Rounds:

–:30 sec Bike – arms Only/:15 sec bike

–:25 sec Bent Knee Side Plank Hold

–5ea Kneeling Shoulder Taps

–10ea Crab Walk (forwards & backwards)

–10ea Diagonal Band Pull Apart

–15 Straight Arm Banded Pull Down

–:15 sec Floating Bear Hold

Specific Bench Press Warm Up 1x:

–5 Bench Press

Strength

Bench Press

Bench Press 5-5-5-5-5

Take 15 min to work up to a heavy set of 5

Rest as needed between sets.

Accessory

Warm-up (No Measure)

3 rds for quality:

6 L/6 R Split Stance Good Morning, pick load

10 Dumbbell Rows, pick load

6 L/6 R Windmills, pick load