SSCMetcon – Tue, Jan 2

Steamboat Strength and Conditioning – SSCMetcon

Meditation Challenge

BALANCE

Warm-up

Warm-up (No Measure)

2 min on a machine

quick thoracic foam roll

green band lat stretch

10 up/downs

:20 sec supinated grip deadhang

15 shoulder flexion

10 alt scorpions

5 pause burpees

:20 sec supinated lat active hold

15 shoulder abduction

10ea kb arm bar

3 burpees over the bar

:20 sec lat pull-ups

15 shoulder extension

5ea kb arm bar + 5ea kb turkish sit-up

ttb warmup:

5 kip swings building + 5 kip swings buidling

3 kip swings + 5 knee raise to armpit

3 kip swings + 3 knee raise to armpit + 1 ttb

3 kip swings + 1 knee raise to armpit + 2 ttb

Barbell warmup:

5 deadlift

5 muscle clean from mid shin

strict press

push press

*dip and hold

*dip and drive slow

*dip and drive fast (barbell will pop off shoulders)

*dip and drive and press

push jerk

*jump and land

*jump and land – hands at shoulders

*jump punch and land

*add barbell

Metcon

Metcon (Time)

5 rounds

9 Shoulder to Overhead (135/95)

12 Bar Facing Burpees

15 Toes to Bar