Thursday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 round:
–:30 sec ski
–:30 ea lacrosse ball scap smash/pec smash
–10 ea shoulder rolls
–:30 sec supine goal post hold
–10 each banded pec eccentric
–:30ea tucked elbow bottoms up kb hold
–:30 sec ski
–:30 ea lacrosse ball scap smash/pec smash
–10 Bully Pulses + Hold
–10 prone goal post
–10ea Split Stance banded pec +rotation
–:30ea 90/90 bottoms up kb hold
–:30 sec ski
–:30 ea lacrosse ball scap smash/pec smash
–:10 Ring Pec Stretch
–10 1/4 squat wall goal posts
–10 ea kb arm bar + fly
–:30ea bottoms up kb ovhd hold
Barbell Specific Warm-up:
–3 strict press 3 sec hold
–3 strict press with rebound
Metcon
Shoulder Press
1×3 at 70% (90% (1RM+5lbs))
1×3 at 80% (90%(1RM+5lbs)
1×3+ at 90% (90%(1RM+5lbs)
Rest as needed between sets.
***on the last set go for a max effort set
***this is the second week of the 2nd cycle of wendlers. Take your 1 rep max ADD 5lbs then take 90% of it.
Accessory
Warm-up (No Measure)
2 rounds:
x:45 Dead Hang
x:15 Isometric Pull-Up Hold
Rest :45 sec
2 Rounds:
x5 Supinated Grip Inverted Barbell Row w/5 sec eccentric
x8 Supine Hollow Body Lat Pulldown w/ 5 sec eccentric
Rest :45 sec
1 Max Effort Set of Pull-ups + max effort set of banded pull-ups
**so you will do a max effort set of pull-ups as you have been for the past few weeks – then you will do a burnout set with a band – if you have been using a band you will add another band – this is all about volume