SSCMetcon – Tue, Jan 23
Steamboat Strength and Conditioning – SSCMetcon
Lifestyle Challenge week 2
Drink ½ body weight in ounces of water per day + 15 ounces extra for every hour you workout
Warm-up
30 jumping jacks
16 alt knee squeeze + er
16 alt quad stretch
20 jumping jacks
16 alt figure 4 stretch
8ea direction legs swings
10 jumping jacks
10 bootstrappers
10 plank to downdog
with barbell:
pause clean deadlift
shrug
highpull
muscle
tall clean drops
high hang power clean
hang power clean
power clean
strict press
push press
coach push jerk
coach barbell cycling
Weightlifting
Power Clean + Push Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks (+5lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Metcon (Time)
For Time:
25 Shuttle Runs (50ft)
50 Wall Balls (20/14)
50 V-Ups
50 Wall Balls (20/14)
25 Shuttle Runs (50ft)
Time cap: 18 minutes