Friday 08/25/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
bike/ski 2:00
foam roll thoracic
thoracic/shoulder series
hips
plank to downdog
tripod
tripod knee lift
tripod handstand
handstand hold
handstand to headstand
handstand to headstand to knees to chest
handstand kipping pushup
wall ball front squat
wall ball push press to target
3 wall ball – focus on how ball is hitting wall
3 wall ball – focus on depth of squat/elbows
3 wall ball – focus on neck position
clean deadlift
clean shrug
clean highpull
muscle clean
tall drops
power clean
Metcon
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Time cap: 30 minutes
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.