SSCTeens – Thu, Dec 29

Steamboat Strength and Conditioning – SSCTeens

Warm-up

3 rounds:

100m jog

100m jog backwards

1 strict pull up (pause with chin over bar for 10s if possible)

2 max distance broad jumps

3 handstand push ups with 10s hold at top of each rep (or just do the HS hold)

TEENS (Time)

For time:

10-8-6-4-2

Power Clean

2-2-2-2-2

Wall Walk

ADVANCED (Time)

For time:

10-8-6-4-2

Power Clean

5-4-3-2-1

Wall Walk

Cooldown

For quality:

“Pull up/bar muscle up progression”

10 ring rows

5 strict pull ups

5 kipping pull ups

5 kipping chest to bar pull ups

5 bar muscle ups