Thursday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
foam roller T- spine
10 cat/cow
:30ea Bent Knee Side Plank
15ea 3 Position Posterior Shoulder
12 DB Floor Press
Partner Bully Stretch
foam roller T-spine
10 cat/cow w/rock back
:30ea Side Plank
15ea 3 Position Posterior Shoulder
12 DB Floor Press
Partner Bully Stretch
foam roller T-spine arm sweeps
10 segmented cat/cow
10ea Side Plank + Rotation
15ea 3 Position Posterior Shoulder
12 DB Floor Press
Barbell Specific:
3 Position Bench – focus on what elbows are doing on the way up
Strength
Bench Press
1×5 at 75% (90% of (1 RM + 5 lbs))
1×3 at 85% (90% of (1 RM + 5 lbs))
1×1+ at 95% (90% of (1 RM + 5 lbs))
Rest as needed between sets.
***on the last set go for a max effort set
***this is the last week of our wendlers program
Core
Warm-up (No Measure)
150 TIGHT Mtn Climbers
80 Sit Ups
60 Hollow Rocks
40 GHD Sit Ups
20 Double Leg V-Ups
Try to work through this with as little rest as possible
Ouch! Have fun 