SSCMetcon – Fri, Feb 2

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)

foam roll lats

green band lat stretch

slow groiners + hip opener

:30 deadhang

10 shoulder flexion – heavier

plank to downdog

fast groiners

:30 lat active

10 shoulder abduction – heavier

forearm plank to downdog

air squats

:30 sec hang

10 shoulder extension – heavier

forearm plank rotations

front squat

strict press

front squat

push press

thruster – reset

thruster

ctb warmup

kip swings – pretty shapes

kip swings – slight knee bend

kip swigs – hip pop

kip swings – hand release

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

1 kip swing + 1 hand release + 2 kipping pull-ups

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

Metcon (Time)

6-5-4-3-2-1-2-3-4-5-6

Thrusters (135/95)

12-10-8-6-4-2-4-6-8-10-12

Chest to Bar Pull Ups

Time cap: 14 minutes
Stimulus:

We are choosing a moderate weight that we can complete each set unbroken but is a challenge. CTB pull-ups will be done in 1-2 sets.

Gymnastics

Bar Muscle Up Skill Work

Station 1: Jump into kip

Station 2: prone hollow PVC banded pull downs

Station 3: Jumping Muscle Ups

Station 4: Banded Muscle Ups

Station 5: Bar Muscle Ups