Thursday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
3 min bike/ski
Smash/warm/activate – 1 Round:
1:00 Scap Smash
15 Thoracic Pushups
15 Banded Floor Press
15 Banded Glute Bridges
6 Alt Dead Bug + Pause
1:00 Scap Smash
10ea SA Thoracic Pushups
6ea SA Dumbbell Banded Floor Press
10 Banded Glute Bridge + Abduction
6ea SA Dumbbell Banded Floor Press
10ea SA Thoracic Pushups
6 Alt Dead Bug + Pause
Barbell Specific Warmup:
Decline Bench
Strength
Bench Press
1×5 at 65% (90% of (1 RM + 5 lbs))
1×5 at 75% (90% of (1 RM + 5 lbs))
1×5+ at 85% (90% of (1 RM + 5 lbs))
Rest as needed between sets.
***on the last set go for a max effort set
***this is the first week of the 2nd cycle of wendlers. Take your 1 rep max and add 5lbs then take 90% of it. This will be the number you will base your percentages off of for the next 3 weeks . Then take the above percentages for your working sets.
Core
Warm-up (No Measure)
20 KB Deadbug
1:00 DBL KB Quarter Squat Hold
rest 1:30
6RDS
For the front rack holds, grab two heavy DB’s and set up in a nice front rack position.
-Take your feet in squat stance
-zip up the midline
-sink into a quarter squat position
-pull the belly botton in and squeeze the abs tight