SSCMetcon – Fri, Feb 9

Steamboat Strength and Conditioning – SSCMetcon

Lifestyle Challenge Week 4

No screen time 30min before bed – this includes phone/tv/computer/kindle…anything that gives off blue light

Warm Up (No Measure)

bike/ski 2:00

:20 sec supinated grip deadhang

7ea shoulder series – heavier

10 plank rocks

10 thoracic pushups

supine wall squat mobility

bike/ski 2:00

:20 sec supinated grip lat active

7ea shoulder series – heavier

10 wormy pushups

3 plank rocks + slow negative + worm up

barbell:

pausing clean deadlift

shrug

high pull

muscle

tall drops

high hang power clean

hang power clean

power clean

strict press

push press

push jerk

Weightlifting

Power Clean + Push Jerk

Every Minute (10:00)

5 Power Clean and Push Jerks (+10lbs total from Wk1)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Metcon (Time)

For Time:

75 Air Squats

25 Push Ups

50 Wall Balls (30/20 OR 20/14 to 11’/10’ height)

25 Push Ups

75 Air Squats

Time cap: 14 minutes
Stimulus:

Breaking all movements up into doable sets. For pushups lets grab a box and do elevated.