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Blog
May
11
2022

Thursday

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 rounds:

–:30 sec bike/ski

–10 up/dog to childs pose

–10 supine pelvic rocks

–5 reach to the sky touch your toes (shins to PVC)

2 rounds:

–:30 sec bike/ski

–20 band pull aparts

–5 ea Birddog w/ 10 sec hold

–10 glute bridge (shifting weight in feet)

— 5 1-1/4 goblet squat

2 rounds:

–10 KB deadlifts with shins on PVC

–10 Banded PVC Deadlift

2 rounds:

–10 ea wall dead bug

–10 wall glute bridge

–:20 sec front rack kb hold ea

with barbell:

–4 pulls into bottom position

–:4 sec lift off

Strength

Deadlift

1×5 at 75% (1RM+20 lbs 90%)

1×3 at 85% (1RM+20 lbs 90%)

1×1+ at 95% (1RM+20 lbs 90%)

Rest as needed between sets.

***on the last set go for a max effort set

***last week – next week we will 1RM

Accessory

Warm-up (No Measure)

5 rounds for quality of:

DBall Carry, pick load, 50 ft

8 L/8 R Single Arm Dumbbell High Pull, pick load

Handstand Hold, 30 secs