Bench & Deadlift wk 5

Steamboat Strength and Conditioning – SSCPowerLifting

Warm-up (No Measure)

Lax Ball Rolling:

Feet

Hips

Traps

Pecs/collar bone

Dynamic:

Sock Walk- F/B, L/R

Knee hug to lunge

lateral lunge

figure 4 SL reach

Spider Man

Inch Worm

Fast Dynamic:

Side Shuffle

carioca

Skips: F/B, L/R

Baby Knees to High Knees

Scissor Run

Ankling

Hip Flow

A1: Bench Press (2×2, 3×1 )

Warm up

1×5 40%

1×5 50%

1×3 60%

1×3 60%

Working Sets

1×2 80%

1×2 85%

3×1 90%

4min Rest between sets

A2: DB Row (5×2)

Arm Supported on Bench
go Heavy pulling to hip

Active Rest paired with Bench

A3: TRX Roll Out (5×8)

Elbow @ 90* & Maintain Neutral Spine

Deadlift

B1: Standing Glute Squeeze (3 sets x 2 reps (5s hold = 1 rep) )

Band at hips

B2: Deadlift (<5 x <5)

Total of 5 sets or less working up to 1 single @ 90%

Start at 85% of last weeks top wt x1-3 reps

Last weeks top set wt x 1-3 reps

<3 sets to get to 90% of 1rm 4min rest