Bench & Deadlift wk 7

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 (6-8×3)

Warm up

1×5 45%

1×5 55%

1×3 65%

Working Sets

6-8×3 @ 75%

90s Rest @ end of A block

A2: Band Reactive Row (6-8x 5ea)

Start with elbow @ side

Active Rest paired with Bench

A3: TRX Stir the Pot (6-8x 3ea way)

Deadlift

B1: Deadlift (6-8×3)

6-8×3 @ 75%

90s rest

B1: Scissor Run (6-8x 1 length)

Straight leg run