Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 2 min get warm banded split positions banded hip flexor 10 inchworm + scorpion 10 alt lunges 10 up/dog to childs pose 10 alt box step ups bench set -up 5 tempo bench – empty barbell 5 box jumps Strength Bench Press 3 Te...
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 clean warm-up Front squat skill transfer exercises 3x High Hang Clean + 3x Hang Clean + 3x Clean Movement Prep (Checkmark) 3...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 1:00 straight leg row – feel a good stretch in hamstrings – focus is hinge on recovery 1:00 ea serratus smash – front position 20 ostrich walk 10 plank to downdog 1:00 straight arm row – chest pressed...
Steamboat Strength and Conditioning – SSCPowerLifting Back Squat (60% 1×3 1.5 Bottom Rep 70% 1×3 1.5 Bottom Rep 80% 1×3 1.5 Bottom Rep Pr. w Foam Roller Leg Curl x5) Back Squat (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 Hip Halo Warm up -into- 3 sets: 10 Alternating V-Ups 5 Tempo Air Squats 3 Tempo Front Squats 5 Scap Pull-ups 10 Dumbbell Up right Row (each) Front Squat 3 Tempo Front Squats x 5 sets @65% of 1RM *Tempo = 3 second negative and 1 second...