Thursday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY BREE!!!!
Warm-up
Warm-up (No Measure)
5 min bike/ ski
2 rounds:
–1 min foam roll glutes
–10 Alt dynamic pigeon w/downdog
2 rounds:
–10 ea Bent Knee side plank + hinge
–12 dead bug
FOCUS: FINISH POSITION – STACKED SHOULDER OVER HIP
2 rounds:
:40 sec lacrosse ball shoulder blades
then
:10 sec Hold Dbl KB Front Rack Hold (thoracic)
8 Dbl KB Romanian DL Marches
2x
Barbell Warmup:
–5 Romanian Deadlift
–5 Bent Over Barbell Rows
–5 Good Mornings
–5 Deadlift
Strength
Deadlift
1×3 at 70% (1RM+20 lbs 90%)
1×3 at 80% (1RM+20 lbs 90%)
1×3+ at 90% (1RM+20 lbs 90%)
Rest as needed between sets.
***on the last set go for a max effort set
***this is the second week of cycle 3 of wendlers. we will add 20 lbs to your EXISTING 1 rep max then take 90% of that. Take your percentages off the same number you used last week. .
Accessory
Warm-up (No Measure)
3 rounds for quality of:
5 Unweighted Jefferson Curls off a box
Side Plank Hold, L 30 secs/R 30 secs
20 Plank Shoulder Taps