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 – SSCMetcon Warm-up (No Measure) 100′ high knee karaoke 50′ high hurdles 50′ Knee to Chest 50′ Figure 4 50′ 1 arm reach lunge 50′ lunge with torso twist 50′ Toe Touch 50′ high knee in place high knee lean 50...
Steamboat Strength and Conditioning – SSCTeens Warm Up Hip Halo Warm-up 1:00 Machine -into- 3 sets: 5 Worlds Greatest Stretch (each side) 10 Deadbugs 5 Scap Pull-ups 5 Front Squats (empty bar – build across sets) Deadlift (Deadlift – Heavy Single (10-12 minutes) *Not a max! Make su...
Steamboat Strength and Conditioning – SSCOlyClub () Warm Up 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 ** full details...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) :45 bike/ski :15 deadhang 10 ea banded lateral steps 10 ea banded monster walks :15 supinated grip deadhang :45 bike/ski 10 bulgarian ring rows 8 progressive bootstrappers 8 kang squats 10 supinated grip ring rows 5 med ball...