Thursday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY ANNA!!

Warm-up

Warm-up (No Measure)

warming:

:30 sec Ski

7 Plank to Downdog +

7ea Thoracic Rotation

7ea BirdDog

:20ea Bent Knee Side Plank

:30 sec Ski

7 Forearm plank to downdog +

7ea Thread the needle

7ea Deadbug

:20ea Bent Knee Side Plank

:30 sec Ski

smash/stretch/activate:

foam roll lats

green band lat

plate wall punch

Movement Specific:

3ea High Pull

3ea 3 Position DB Press

3 Shoulder Press

Strength

Shoulder Press

1 rep max

5-3-2-1-1-1….

Accessory

Warm-up (No Measure)

2 Rounds:

x:45 Lat Active

x5 Band Assisted 1 ½ Pull-Up (Start at the bottom of the pull-up. Pull your chin over the bar, and perform a slight pause to engage the back muscles. Go down about halfway so that your elbows are in line with your eye. Pull yourself back up. That is a 1 ½ pull-up.)

Rest :45 sec

2 Rounds:

x5 DB Lat Eccentrics w/ 7 sec down

x8 Incline Seal Row

Rest :45 sec

1 Max Effort Set of Pull-ups + max effort set of banded pull-ups

**so you will do a max effort set of pull-ups as you have been for the past few weeks – then you will do a burnout set with a band – if you have been using a band you will add another band – this is all about volume