Thursday
Steamboat Strength and Conditioning – SSCMetcon
Happy Birthday Lauren!!
Warm-up
Warm-up (No Measure)
1 round:
–:30 sec ski erg
–10 plank to downdog
–7 W Banded Pull-apart + 5 sec hold
–7ea supine bottoms up kb IR/ER
–:30 sec ski erg
–10 plank to downdog w/ alt toe tap
–7 Banded Pull-apart + 5 sec hold
–7ea side lying bottoms up kb IR/ER
–:30 sec ski erg
–10 plank to downdog w/ alt toe tap + reach
–7 Cheerleader + 5 sec hold
–7ea 1/4 Turkish bottoms up kb IR/ER
Mobility/Activation 2x:
:30 sec foam roll lats
:5 sec PNF banded lat x5
7 Tempo KB Lat Pullovers
7 Rig Z Press
Barbell Specific Warmup:
–1/4 press- focus on chin and slight lean back
–1/2 press- focus on pulling bar back
–press – focus on bringing head back to neutral
Strength
Shoulder Press
1×3 at 70% (90% 1RM)
1×3 at 80% 1RM (90% 1RM)
1×3+ at 90% 1RM (90% 1RM)
Rest as needed between sets.
***on the last set go for a max effort set
***this is the second week of cycle 1 of wendlers. Use the same number you used last week to base your percentages off of.
Accessory
Warm-up (No Measure)
4x:30 Supinated Dead Hang (Add weight if you can) Rest :45 sec
4×5 Pull-Up Negative w/ 5 sec eccentric (Add weight if you can) Rest :45 sec
* you can jump up to the top of the pull-up
4x10ea Supinated Grip Dumbbell Row Rest :45 sec between sets
1 Max Effort Set of Pull-ups (same as you did last week)
*if you have 7-10 strict pull-ups you will do bw pull-ups.
*if you have less then 7 strict bw pull-ups you will use a band (choose a band that will allow you to get 7-10)
*if you have more then 10 strict bw pull-ups you will add weight