Wk 6 D1
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
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
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: Back Squat (3×2)
Warm Up
1×5 45%
1×5 55%
1×3 65%
1×3 75%
Working Sets
1×2 @ 82.5% of 1RM
1×1@87%
1×1@92.5%
1xPrevious 1RM
1x New PR
DELOADERS
Warm Up to 50%
1x 1-1-1-1-1 @60%
1x 1-1-1-1-1-@65%
1x 1-1-1-1-1 @70%
A2: Pull-ups (3×2)
Pair a Heavy Single w. each working Set
Active Rest paired with back squat
A3: Wall Bug (5×5)
Hands on Wall,
MB Squeezed btwn knees
Tuck tail & hold