Thursday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
FOCUS: OVERHEAD POSITION
1 round:
–1 min bike/ski
–:25 Bent Knee Side Plank Hold
–:20 Bear Hold
–7 ea Thoracic Rotation + Reach
–15 Supra Front Raise
–:20 ea SA Ovhd KB Hold
1 round:
–1 min bike/ski
— 10 ea Bent Knee Side Plank + hinge
–:10 ea Floating Bear Hold
–7 ea Thoracic Rotation + Reach Banded
–15 Supra Front Raise
–:20 HS hold
Smashing/Prepping:
Hip flexor Smash
Psoas Smash
Belly Breathing
Landmine press
Barbell Specific Warmup:
— 3 strict press w/ 3 sec pause overhead
— 3 strict press w/ 3 sec pause overhead + 3 sec decent
–3 strict press
Strength
Shoulder Press
1×5 at 75% (90% 1RM)
1×3 at 85% 1RM (90% 1RM)
1×1+ at 95% 1RM (90% 1RM)
Rest as needed between sets.
***on the last set go for a max effort set
***last week of first cycle. Use the same number you used last week to base your percentages off of.
Accessory
Warm-up (No Measure)
4x:30 Lat Active Hang (Add weight if you can) Rest :45 sec
4×5 Band Assisted 1 ½ Pull-Up (Start at the bottom of the pull-up. Pull your chin over the bar, and perform a slight pause to engage the back muscles. Go down about halfway so that your elbows are in line with your eye. Pull yourself back up. That is a 1 ½ pull-up.)Rest :45 sec
4 rounds:
–x10 Supine Lat Pulldown w/ 5 sec eccentric (get a full lat stretch between reps by elongating the arms at the top.)
–x8 Seal Row Rest :45 sec
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