Tuesday

Steamboat Strength and Conditioning – SSCMiddleSchool

Warm-up

Warm-up (No Measure)

1 Round:

–5 Inchworm + Push Up

–10 Scap Push Up

–5-10 Hand Release Push Ups

–8ea Single Leg Deadlift

–:20sec per side Bird Dog Hold

1 Round:

–10 Cobra to Downward Dog

–10 Scap Push Ups

–5-10 Hand Release Push Ups

–8ea Split Stance Good Morning

–:20sec per side Bird Dog Hold

Bench Press Specific Warm Up 1x:

–5 Bench Press (on coach’s call)

–5 Bench Press

Deadlift Specific Barbell Warm Up 1x:

–10 Good Morning

–5 Hip to Above The Knee

–5 Above the Knee to Mid Shin

–5 Deadlifts

Deadlift & Bench Press Build Up Sets:

–3 Deadlift @ a light weight

–3 Bench Press @ a light weight

–3 Deadlift @ a moderate weight

–3 Bench Press @ a moderate weight

–3 Deadlift @ a heavy weight

–3 Bench Press @ a heavy weight

Metcon (5 Rounds for time)

5 rounds, each round for time, of:

9 Deadlifts, 315/225 lbs

9 Bench Press, 185/125 lbs

Rest 1:30 between each round.
Stimulus:

Unbroken sets for all DL – in the later sets of Bench you may need to break up into 2-3 sets.

Each round should take no more then 90 secs – adjust as needed

Accessory

Warm-up (No Measure)

For quality:

Kettlebell Farmers Carry, pick load, 200 marches

Double Kettlebell Front Rack Carry, 100 marches

Double Kettlebell Overhead Carry, pick 50 marches