SSCMetcon – Tue, Jan 16

Steamboat Strength and Conditioning – SSCMetcon

Lifestyle challenge week 1

read a minimum of 10 pages in a book

Warm Up (No Measure)

dynamic warmup:

skip fwd

skip bwd

high knees

butt kicks

leg swings

lunge + twist

side shuffle

karaoke

shuttle runs

PVC lat opener

PVC pec opener

banded 7’s

PVC:

pause deadlift

shrug

high pull

muscle

tall drops

barbell:

pause deadlift

shrug

high pull

muscle

powers snatch

coach barbell cycling

Weightlifting

Power Snatch

Every Minute (10:00)

5 Power Snatch

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

Metcon (Time)

Teams of 2

10-9-8-7-6-5-4-3-2-1 (each)

50ft Shuttle Runs

* Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Time Cap: 15min