Squat & Pull Up wk 17

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: Back Squat (6×2)

Technique Work Up

Split Squat Pin Iso 2x3s before each technique set

2×3 @55%

2×3@50%

2×3@65%

No More Pin Iso

1×5@75%

1×3@85%

1×3@90%

1-2×1@95%

3-5min Rest

A2: Lean Away Pull Up (6×2)

Active Rest paired with Bench

A3: Hang Leg Curl (6-8x 15s)

Deadlift

B1: Deadlift (6×2)

Technique Work Up

Pin Iso 2x3s before each technique set

2×3 @50%

2×3@55%

2×3@65%

No More Pin Iso

1×5@75%

1×3@80%

2×3@85%

2×2@90%

3-5min Rest