SSCMetcon – Thu, Feb 1

Steamboat Strength and Conditioning – SSCMetcon

Lifestyle Challenge Week 3

Journal Daily – don’t overthink this. Daily journaling could simply be a list of words – things that were frustrating for you in the day – or things that felt good. Some days maybe you have something more to write about and it’s a whole paragraph. If you don’t know where to start use some prompts:

*intentions (long and short term goals)

*daily affirmations (positive self talk)

*top three priorities of the day (if journaling in the morning)

*reflections of the day (if journaling at night)

Warm Up (No Measure)

3x

low back series

3x

16 Banded Pull Aparts (w, supinated,reg)

16 table top rotations (thread the needle)

3x

7 plank to downdog (12 shoulder taps, 3 plank walk)

7ea sl bw dl (10kb dl, 5ea sl kb dl)

2x

7 deadlift

7ea beyond the range dead stop kbs

Strength

Deadlift

5 sets of 5 Deadlift @75% of Heavy Single (Week 1)

* Complete a set on the 2 min for 10 minutes.

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

10x50ft Shuttle Runs

5 Wall Walks

10x50ft Shuttle Runs

15 DB Deadlifts (50’s/35’s)
Stimulus:

Looking to get close to 3 rounds.