SSCMetcon – Fri, Jan 5

Steamboat Strength and Conditioning – SSCMetcon

Meditation Challenge

SELF-CARE

Warm-up

Warm Up (No Measure)

foam roll lats/thoracic

:30 sec deadhang

8 shoulder flexion – heavier

8 ring rows

:30 lat active

8 shoulder abduction

8 ring rows

:30 lat pull-ups

8 shoulder extension

8 ring rows

:20 sec bent knee side plank hold

10 forearm plank to downdog

10 bent knee side plank + hinge

10 ea side plank rotations

power clean warmup:

pause deadlift

shrug

high pull

muscle

footwork

tall drops

high hang power clean

hang power clean

power clean

pull-up warmup:

5 kip swings building + 5 kip swings building – pretty shapes

5 kip swings with break at knee

5 hip pops on the floor

5 kip swings + hip pop

5 kip swings + hand release

1 kip swing + 1 hand release + 1 kipping pull-up

1 kip swing + 1 hand release + 1 kipping pull-up

Metcon

Metcon (Time)

15-12-9

Power cleans (135/95)

30-24-18

Pull Ups

Time cap: 12 minutes

RX+ (155/105)
Stimulus:

For the power cleans choose a weight that you can start with some touch and go reps – if you need to go to quick singles at the end of the wod that’s fine. For pull-ups break the up into 2-3 sets

Gymnastics/Core

All Levels:

3 Rounds (40 seconds on/20 seconds)

Plank Pull Through [use a weight you can control and brace core recommended 35/25 Dumbbell]

-Rest 1:00-

3 Rounds (40 seconds on/20 seconds)

Max Wall Ball Throw Sit Ups

*Use a weight that allows for a non-stop effort