Squat & Pull Up wk 21
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: Back Squat (6×2)
Wide Box Squat
2×5 @60%
2×5@65%
2×5@70%
Normal Squat
1×3@80%
1×1@85%
1×1@90%
3×1@95-100%
3-5min Rest
A2: Lean Away Pull Up (6×2)
Active Rest paired with Bench
A3: Hang Leg Curl (6-8x 15s)
Deadlift
B1: Deadlift (6×2)
Technique Work Up
Pin Iso 2x3s before each technique set
2×3 @50%
2×3@55%
2×3@65%
No More Pin Iso
1×5@75%
1×3@80%
2×3@85%
2×2@90%
3-5min Rest