Wk 7 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 (6-8×3)
Warm Up
1×5 45%
1×5 55%
1×3 65%
Working Sets
6-8×3 @ 75%
Rest 90s After all of A block completed
A1: FWD Ankling (6-8×5)
Spring from your ankles
Be SPRINGY- quick off the ground for height
A2: Pull-ups (6-8×2)
Pull FAST, 1s pause @ top
Active Rest paired with back squat
A3: FP Abd Pallof (6-8x5ea)
Stand on outside leg
Assistance Work
Russian Split Squat 3×6-8ea
OH Pallof 3x5ea
GHR Hinges 3x 1-5