Thursday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
4 min flow warmup:
–:30 sec row
–10 alt scorpion
–5 up/dog to Childs pose
–5 ea Thread the Needle
3 rounds mobility/stablility:
–:30 sec shoulder blade lacrosse ball smash
–10 ea Banded shoulder rolls front and back
–10 each Bottoms up KB reach and ir/er
Bench Specific Warmup:
**with abmat
shoulder blades pressed to bench
–5 bench eccentrics
Strength
Bench Press
1×5 at 65% (90% of 1 RM)
1×5 at 75% (90% of 1RM)
1×5+ at 85% (90% of 1RM)
Rest as needed between sets.
***on the last set go for a max effort set
***this is the first week of the 1st cycle of wendlers. Take your 1 rep max and 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.
Core
Warm-up (No Measure)
4 RDS
20 Weighted Hollow Body Forearm Plank Rocks
50 DBL KB Front Rack Marches
:35 DBL KB Front Rack Hold (midline focused)
200′ Bear Crawl
rest 2:00 between full rounds