SSCMetcon – Wed, Jan 31

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)

quick foam roll of calves and shins

10 strokes leg drive only

10 strokes leg drive + hinge

10 strokes pause rowing

20 tippy toe walk

20 heel walk

:30 deadhang

10 ea shoulder series

PVC Lat Stretch

PVC Pec Opener

banded 7’s

10 pull arms only

10 pull + hinge

10 pull + hinge + squat

50 singles

:30 deadhang

10 ea shoulder series

10 alt step ups

4 box jumps

w/ PVC:

3 position snatch deadlift

shrug

high pull

muscle

tall drops

w/barbell:

muscle

high hang – focus on how you bring the bar down

hang

power snatch – focus on barbell cycling

Power Snatch

Every Minute (10:00)

5 Power Snatches (+5lbs total

from Wk 2)

Metcon (8 Rounds for time)

Freedom (RX’d)

2 Rounds:

At 0:00

45 Crossover Single Unders

15/12 Calorie Row

At 2:00

15/12 Calorie Row

45 Crossover Single Unders

At 4:00

15/12 Calorie Ski

15 Box Jump Overs (24/20)

At 6:00

15 Box Jump Overs (24/20)

15/12 Calorie Ski

Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.
Stimulus:

Target time for each set is 1:20-1:40

Scale reps as necessary