WOD 04/21/2022
Steamboat Strength and Conditioning – SSCMetcon
REMINDER for week of April 18-22;
M/W/F 7AM CF Class CANCELED and gym will be completely closed Wednesday the 20th.
Warm-up
Warm-up (No Measure)
Athlete Choice – Foam Roll 3-5 min
1:00 Ski
6ea Split Stance Hamstring Flow
:20ea Bent Knee Side Plank Hold
10 ea Paloff Press
:15ea S. Leg T-Hold
:15 Bottom of KB Deadlift Hold 1′ off ground + 3 Deadlift
:45 Ski
16 Hamstring Scoop
10ea Bent Knee Side Plank + Hinge
8ea Paloff Press Stir the Pot (4ea direction)
:15ea S. Leg T-Hold
:15 Bottom of KB Deadlift Hold 1′ off ground + 3 Deadlift
:30 Ski
16 Alt. High Kicks
10ea Bent Knee Side Plank + Rotation
7ea Paloff Press + Raise
:15ea S. Leg T-Hold
:15 Bottom of KB Deadlift Hold 1′ off ground + 3 Deadlift
5 Deadlift with a :03 lower and :03 pause at mid shin
5 Deadlift
**then again 1x with light weight on barbell
Strength
Deadlift
1×5 at 75% (1RM+10 lbs 90%)
1×3 at 85% (1RM+10 lbs 90%)
1×1+ at 95% (1RM+10 lbs 90%)
Rest as needed between sets.
***on the last set go for a max effort set
***This is the third week of cycle 2 of Wendlers. We will use the same base number as we have been- add 10 lbs to your EXISTING 1 rep max then take 90% of that. This is the same number you used the last two weeks to base your percentages off of.
Accessory
Metcon (No Measure)
1:00 ON/1:00 OFF x 5RDS
Dball Bear Hug Hold
Grab something heavy , this should get challenging in round 2 or 3! “RX” men should be using 90-100lbs and “RX” ladies should be using 70-80lbs