SSCMetcon – Wed, Jan 17

Steamboat Strength and Conditioning – SSCMetcon

Lifestyle challenge week 1

read a minimum of 10 pages in a book daily

Warm Up (No Measure)

bike/ski :45

7 inchworm

2 position thoracic/squat on the rig x3

bike/ski :45

20 thoracic pushups

10 alt scorpions

bike/ski :45

7 air squats

7 goblet squat

bike/ski: 45

7ea press + IR/ER

7ea db floor press

2x:

5 barbell back squat

5 jump squats

2x:

5 barbell bench press

10 wall ball chest pass with partner

Strength

Back Squat

5 Back Squat x 5 sets @65% of Heavy Single

* Complete a set on the 2 minutes *

Bench Press

5 Bench Press x 5 sets @65% of Heavy Single

* Complete a set on the 2 minutes *

Gymnastics/Core

Accumulate 50 Plank Pull Throughs (35/25)

*every minute complete 5 superman pulses