Bench & Deadlift wk 18

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

Pin Iso 2x3s before each technique set

2×3 @55%

2×3@60%

2×3@65%

No More Pin Iso

1×5@77.5%

1×3@87.5%

1×2@92.5%

1-2×1@97.5+%

3-5min Rest

A2: lateral Delt Raise (6×5)

Active Rest paired with Bench

A3: Prone Cone (6-8x 3ea way)

Plank with cone pass

Deadlift

B1: Deadlift (6×2)

1x5s pin iso@75% + 1 regular pull

1x3s pin iso @85% + 1 reg pull

1×2 @90%

1-2×1@95%

3-5min Rest