Steamboat Strength and Conditioning – SSCTeens Warm-up Burgener Warm Up (Clean) Power Clean (1 Power Clean x 10 sets @75% of 1RM Clean) Metcon (5 Rounds for reps) Every Minute (15:00) (40 sec work/20 sec rest) Min 1: Kettlebell Swings (35/25) Min 2: Calorie Assault Bike Min 3: Burpees
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 3 rds: Bike/Ski :30 5 plank to downdog 5 up/ downs 3 rds: Bike/Ski :30 5 ea single leg kb deadlift 5 ea kb halos 1 rd: 5 kb hip pops 5 Russian swings 5 kbs 3 burpees coach split jerk Strength Split Jerk 5 sets of 2 Split Jerk...
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 ** full details in coach no...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) row/ski :90 *3 straight leg- 3 1/2slide- 3 full slide 20 ostrich walk 10 up/dog to childs pose 20 hamstring scoops 10 elbow plank to downdog row/ski :90 *1 straight leg- 11/2slide- 1 full slide 10 alt groiners :30 sec bent kn...
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. Hanging Leg Curls x5 3s Pause @ Top) Back Squat (80-85% 3×2 1s Pause @ Bottom 85-90% 2×1 1s Pause @ Bottom R...