Thursday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Warming:
Row 5 min
Mobility w/ Lacrosse Ball:
Pec Major
Pec Minor
Lats
Thoracic
Dynamic Warmup:
15 pulses each
IR
Runners
Straight Arm IR/ER Rolls
90/90 elbow out to side – palm out, palm flat, palm in
90/90 elbow in front – palm out, palm flat, palm in
Bent Elbow Circles – front and back
Shoulder Abduction
Transverse Rotation – palms up palms neutral palms down
Shoulder rolls front and back
Neck
Activation 2x:
15 Banded Pull-Apart – supine
10 Prone Trap 3 Raise –
Strength
Bench Press
Starting a new Wendler Cycle with the bench press. Today we will 1 rep max so we have a good number to go off of – SO PLEASE SHOW UP TODAY!!!
a good rep scheme for today is
5-3-2-1-1-1-1……
Accessory
Warm-up (No Measure)
CORE – GYMNASTICS MIDLINE
5 RDS
:05 Bent Knee Hollow Hold
5 Bent Knee Hollow Rocks
5 Lemon Squeezers
5 Single Leg V-Ups
5 Bent Knee Hollow Rocks
:05 Bent Knee Hollow Hold
your goal is to complete the entire complex without breaking, rest 1:30-2:00 between rounds