Thursday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
3 min bike/erg
foam roll:
thoracic
lats
glutes
hammies
2 rds:
–8 up/dog to Childs pose
–8 Plank to downdog
–8 BW Good Morning
–8 Banded Good Morning
–8 ea Single arm DB Row
–:10 sec floating bear hold + 3 rotations
mobility/primer: – focus lats
–8 PVC banded Deadlift
–4 pulls into bottom position
–:4 sec lift off
2x
Deadlift warmup:
–5 DL to Knee
–5 DL Knee to shin
–3 Pausing DL
–3 DL
Strength
Deadlift
1×5 at 75%( 90%1RM)
1×3 at 85% ( 90%1RM)
1×1+ at 95% (90%1RM)
Rest as needed between sets.
last week of cycle 1
**go for a max effort set on the last set
Accessory
Warm-up (No Measure)
3 rounds for quality:
Tempo Ring Rows x 6 (3sec up 3 sec down)
Tempo Glute Bridge x 6 (3sec up 3 sec down)
Superman Hold x 20 sec