Bench & Deadlift wk 13
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: Bench Press (6×2)
Technique Work Up
1 1/4 Rep @ Bottom, No Bounce
2×2 @50%
2×2@60%
2×2@70%
No Tempo
1×1@80%
1×1@90%
2-3×1@95%
3-5min Rest
A2: Ring Rows (6×5)
Active Rest paired with Bench
A3: OB Oblique Hold (6-8x 3ea way)
Deadlift
B1: Deadlift (6×2)
Technique Work Up
1 1/4 Rep @ Bottom, No Bounce
2×2 @50%
2×2@60%
2×2@70%
No Tempo
1×1@80%
1×1@90%
2-3×1@95%
3-5min Rest