Bench & Deadlift wk 3

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 (3×2)

3 Sets of 2 Reps working in 75-85% of 1RM

5s Lowering

4min Rest between sets

A2: DB Row (3×2)

Arm Supported on Bench
3 sets of 2 reps: add weight if you can

Active Rest paired with Bench

5s Lowering

A3: TRX Roll Out (3 sets x 4 reps (5 breaths = 1 rep))

Elbow @ 90* & Maintain Neutral Spine

Deadlift

B1: Standing Glute Squeeze (3 sets x 2 reps (5s hold = 1 rep) )

Band at hips

B2: Deadlift (3sets x 2reps )

70-80% of 1RM

5s Pause just off ground

reset between reps- NO touch & go

4min rest