SSCMetcon – Mon, Jan 29
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
bike/ski 1:30
lacrosse ball shoulder blades
lacrosse ball pecs
lacrosse ball glutes
bike/ski 1:30
:20 bent knee side plank
10 thoracic pushups
:20 quadruped hold
7ea bent knee side plank + hinge
10 scorpion
:20 floating quadruped hold
7ea bent knee side plank + rotation
10 db floor press ea + IR/ER
3ea floating quadruped + rotation
27 squats
2x:
5 empty barbell back squats
5 jump squats
2x:
7 empty barbell bench press
20 med ball chest pass with partner
Strength
Back Squat
5×5 @75% of heavy single
every 2 min
Bench Press
5×5 @75% of heavy single
every 2 min
Core
3-4 rds for quality:
10ea landmine rotation + press
20 weighted sit-ups
200ft farmers carry