Bench & Deadlift wk 6
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 (1×1)
Warm up
1×5 45%
1×5 55%
1×3 65%
1×3 75%
Working Sets
1×1 82.5%
1×1 87.5%
1×1 92.5%
1×1 97.5%
1×1 PR
4min Rest between sets
A2: DB Row (5×2)
Arm Supported on Bench
go Heavy pulling to hip
Active Rest paired with Bench
A3: TRX Roll Out (5×8)
Elbow @ 90* & Maintain Neutral Spine
Deadlift
B1: Standing Glute Squeeze (3 sets x 2 reps (5s hold = 1 rep) )
Band at hips
B2: Deadlift (1×1)
1×1 85%
1×1 90-92.5%
1×1 95-97.5%
1×1 100%-PR
4min rest