Thursday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
2 min ski erg
Flow Warmup:
–4 Childs pose arm lift
–4 Plank to downdog
–4 Childs pose lat marches
–4 Single arm Plank Reach
2 min ski erg
Mobility/Stability/Primer:
–Lacrosse Ball in upper rib
–:30 DB Scap Wrap Hold
–7 Supine Serratus Scoop
–3 Strict Press
–Lacrosse Ball shoulder blade
–8 DB scap wrap
–7 Supine Serratus Scoop
–3 Strict Press
–Lacrosse Ball shoulder blade
–5ea Scap Wrap Press Plus
–7 Supine Serratus Scoop
–3 Strict Press
Strength
Shoulder Press
1×5 at 75% (90% (1RM+5lbs))
1×3 at 85% (90%(1RM+5lbs)
1×1+ at 95% (90%(1RM+5lbs)
Rest as needed between sets.
***on the last set go for a max effort set
***this is the third 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 Supinated Dead Hang
x5 Pull-Up Negative w/ 5 sec eccentric (Add weight if you can)
* you can jump up to the top of the pull-up
Rest :45 sec
2 Rounds:
x10ea Supinated Grip Dumbbell Row
x10 Hollow Body Banded Pull-overs
Rest :45 sec between sets
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