Thursday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Focus;
Weight distribution in the foot when deadlifting
3:00 Machine
2RDS
*take shoes off
:40ea Bottom of the Foot LAX Ball Smash
4ea S. Leg Rig Supported FWD/BWD/RIGHT/LEFT weight shifts
1RD
4ea Banded Hamstring PNF
3ea Single Leg Cat/Cow with :05 pause in extension
:20ea Bent Knee Side Plank (Oblique Focus)
8 Glute Bridge (heels only)
1RD
4ea Banded Hamstring PNF
3ea Single Leg Cat/Cow with :05 pause in extension
:15ea Side Plank (Oblique Focus)
8 Glute Bridge (pressing toes into the floor)
1RD
4ea Banded Hamstring PNF
3ea Single Leg Cat/Cow with :05 pause in extension
:10ea Side Star Plank (Oblique Focus)
8 Glute Bridge (weight in midfoot)
*load light weight on the bar
–find set up position
–rock forward into toes
–rock backwards into heels
–get centered over midfoot
–deadlift
5x
then;
5 touch and go deadlifts with same set up
Strength
Deadlift
1×3 at 70% (1RM+10 lbs 90%)
1×3 at 80% (1RM+10 lbs 90%)
1×3+ at 90% (1RM+10 lbs 90%)
Rest as needed between sets.
***on the last set go for a max effort set
***this is the second week of cycle 2 of wendlers. we will add 10 lbs to your EXISTING 1 rep max then take 90% of that. This is the same number you used last week to base your percentages off of.
Accessory
Warm-up (No Measure)
2 rounds for quality of:
200′ Double Kettlebell Front Rack Carry, 53/35 lbs
200′ Backwards Sled Drag
30 Weighted Sit-ups, pick load