Thursday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
3 min on a machine
FOCUS – BRACING
Foam roll Smash – hip flexors
Stretch hip flexors
1 round:
–10 Single Leg Raise/ 10 Leg Crossover
–10 cat/cow
–:30 floating bear hold
–10 Deadbug
–10 KB Deadlift
–15 ea Hamstring Floss
–7 cat/cow w/ rock back
–7 floating bear hold + 2 thoracic pushups
— 10 wall deadbug
–7 ea single leg kb deadlift
–7 ea PNF Hamstring
–7 Plank to down dog
— 5 ea floating bear hold + rotation
–10 kb deadbug with lat eccentrics
–10 banded kb deadlift
Barbell:
–7 Romanian Deadlift
–7 Bent Over Barbell Rows
–7 Good Mornings
–7 to knee
–7 knee to shin
–7 deadlift
Strength
Deadlift
1×5 at 65% (1RM+10 lbs 90%)
1×5 at 75% (1RM+10 lbs 90%)
1×5+ at 85% (1RM+10 lbs 90%)
Rest as needed between sets.
***on the last set go for a max effort set
***this is the first week of cycle 2 of wendlers. we will add 10 lbs to your EXISTING 1 rep max then take 90% of that. That will be the number you will base your percentages off of for the next 3 weeks .
Accessory
Warm-up (No Measure)
For quality:
4x Hand Over Hand Sled Pull, pick load, 50 ft
4x Farmer Carry, pick load, 100 ft
4x 5 Up/Dog to Child’s Pose