Bench & Deadlift wk 19
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
A1: Bench Press (6×2)
Technique Work Up
Wide Bench Press
2×5 @55%
2×5@60%
2×5@65%
Normal Grip Bench
1×5@70%
1×3@80%
1×2@85%
4×1-2@90%
3-5min Rest
A2: Powell Raise (6×5)
Active Rest paired with Bench
A3: Slider Plank (6-8x 5ea way)
SA plank saw, SL hip Adb
Deadlift
B1: Deadlift (6×2)
1x5s pin iso@75% + 1 regular pull
1x3s pin iso @85% + 1 reg pull
1×2 @90%
1-2×1@95%
3-5min Rest