Thursday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
FOCUS: OVERHEAD POSITION
1 Round:
–1 min Ski Erg
–Foam Roll Thoracic
–10 Arrested Superman
–5ea half kneeling sa db press
1 Round:
–1 min Ski Erg
–box thoracic
–10 Thoracic Extension with Rotation
–5ea kneeling sa db press
1 Round:
–1 min Ski Erg
–Foam Roll Thoracic with plate
–10 Prone PVC Press
–5ea sa db press
Barbell Specific Warmup:
–5 Press with 3 sec pause overhead
–5 Press with rebound
Strength
Shoulder Press
1×5 at 65% (90% of (1RM+5lbs))
1×5 at 75% (90% of (1RM+5lbs))
1×5+ at 85% (90% of (1RM+5lbs))
Rest as needed between sets.
***on the last set go for a max effort set
***this is the first week of the 2nd cycle of wendlers. Take your 1 rep max ADD 5lbs then take 90% of it. This will be the number you will base your percentages off of for the next 3 weeks . Then take the above percentages for your working sets.
Accessory
Warm-up (No Measure)
4x:30 Supinated Lat Active (Add weight if you can) Rest :45 sec
3 rounds:
x16 alt DB Curl
x8 Seated PVC Lat Pull down w/ 3 sec eccentric
x8 Incline Row
1 Max Effort Set of Pull-ups (same as you did last week)
*if you have 7-10 strict pull-ups you will do bw pull-ups.
*if you have less then 7 strict bw pull-ups you will use a band (choose a band that will allow you to get 7-10)
*if you have more then 10 strict bw pull-ups you will add weight