SSCMetcon – Tue, Jan 9

Steamboat Strength and Conditioning – SSCMetcon

Warm Up (No Measure)

Bike :30 arms only

20 walking quad stretch

10 alt scorpion

10 glute bridges

Bike :45 legs only

20 walking figure 4

10 crab hip raise

5ea sl glute bridge

Bike 1:00

20 walking knee squeeze

10 ea pulses door stretch

10 glute bridge + abduction

2rds :

10ea Banded Monster Walks

10ea Banded Shoulder Pull-Aparts

7 air squats (second rd wall ball front squat)

7ea half kneeling db press

7ea floor press

wall ball progression:

3 wall ball – focus is distance from wall

3 wall ball + stop- focus is elbows up – ride it down

3 wall ball focus is elbows up at the bottom

3 wall ball – focus is depth of squat

bench press warm up

Strength

Bench Press

Build to a Heavy Single (10-12 minutes) in 6-8 sets

* Rest a little longer than normal between sets when you reach heavier weights *

Metcon (Time)

30/24 Calorie Air Bike

40 Wall Balls (14/10)

30 Wall Balls (20/14)

20 Wall Balls (30/20)

30/24 Calorie Air Bike

Time cap: 15 minutes
Stimulus:

looking to be off the bike around 2 minutes. We want to complete the wall balls in 2-3 sets