SSCMetcon – Tue, Dec 12

Steamboat Strength and Conditioning – SSCMetcon

Warm Up (No Measure)

1:00 bike/ski

16 walking quad stretch

16 walking knee squeeze

16 walking figure 4

16 ostrich

1:00 bike/ski

:30 bike/ski

10 plank to downdog

10 forearm plank to downdog

10ea side plank rotation

:30 bike/ski

right side – then left side

db deadlift

db swing

db clean

db scap wrap

db press

barbell:

pausing clean deadlift

pausing hang shrug

pausing hang highpull

pausing hang muscle

shrug

highpull

muscle

foot work

tall drops

pausing hang power clean

power clean

coach push jerk:

jump and land

jump and land hands at shoulder

jump land and punch

Weightlifting

Pause Power Clean (knee)+ power clean + push jerk (Checkmark)

Every 2 min for 10 min – building

Metcon (Time)

5 rounds

12 Dumbbell Deadlifts (50s/35s)

9 Dumbbell Hang Cleans (50s/35s)

6 Dumbbell Shoulder to Overhead (50s/35s)

15/12 Calorie Air Bike

Time cap: 15 minutes