Steamboat Strength and Conditioning – SSCOlyClub () Warm Up (No Measure) 1. Crossover Symmetry or Banded 7’s 2. Mayhem Hip Halo Activation 3. Barbell Prep: – Burgener snatch warm-up – Snatch skill transfer exercises – 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch Str...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 1:00 Row (hinge, half slide, full slide) 10ea lying leg raises 10ea lying leg crossover 5 roll over v-sit 1:00 Ski (arms, hinge, squat) 10 plank to downdog 10 Thoracic pushups 20 childs pose single arm raise :30 row sprint 5...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 2 rds: :30 ski :15 sec deadhang :15 sec handstand hold :15 sec bottom squat hold 2 rds: :30 bike 5 air squats 5 jumping pull-ups 5 empty bar deadlift Strength Deadlift 3 Dead Stop Deadlifts x 5 sets @65% of 1RM * Rest as...
Steamboat Strength and Conditioning – SSCPowerLifting Bench Press (60% 1×3 1.5 Bottom Rep 70% 1×3 1.5 Bottom Rep 80% 1×3 1.5 Bottom Rep pr w. KB SL RDL To Row x5/) Bench Press (82.5-87.5% 2x 1+1 Rerack/rest 10s btwn reps 85-92.5% 4×1 REST 3-5min Pair w....
Steamboat Strength and Conditioning – SSCTeens Warm-up Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 1:00 Machine 10 Alternating V-ups 5 Low Box Jumps 5 Tempo Bench Press (empty bar – focus on bar path) Bench Press (Bench Press: 3 Tempo Bench Press x 5 sets @65% of 1R...