Thursday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
3 min warming:
bike/ski
3 min Flow:
arrested superman + overhead press + pushup + downdog + thread the needle
mobility/activation:
lacrosse ball front of shoulder/back of shoulder
banded IR/ER
banded pass thru plus serrates press
alt sa db row
Barbell Specific Warmup:
varied grip bench
**focus on bar path – pulling elbows towards hips on the way down then on the way up pushing bar back towards your face
Strength
Bench Press
1×3 at 70% (90% of (1 RM + 5 lbs))
1×3 at 80% (90% of (1 RM + 5 lbs))
1×3+ at 90% (90% of (1 RM + 5 lbs))
Rest as needed between sets.
***on the last set go for a max effort set
***this is the second week of the 2nd cycle of wendlers.
Core
Warm-up (No Measure)
AMRAP 12:00:
:40 H-Sit Hold
16 Seated DBL Leg Pike Raises
50 GHD Supine PVC “Swimmers”