Steamboat Strength and Conditioning – SSCTeens Warm-up Junk Yard Dog + Burgener Warm Up (clean) Power Clean (3 Power Cleans (singles) x 5 sets (75% of 1RM) -rest 1:00 between sets-) Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 10/8 Calorie Assault Bike 8 Toes to Bar 6 Dumbbell Thrus...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) bike :30- legs only bike :30 foam roll/lacrosse ball thoracic :20 sec deadhang 10ea Single leg raises on rig + ir/er 50′ sa ovhd carry ea bike :30- arms only bike :30 thoracic lats barbell :20 sec lat active 10 plank to...
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) bike 3:00 lacrosse ball inside knee banded lateral walks lacrosse ball outside of knee banded forward/backward walks lacrosse ball front of knee banded abduction lacrosse ball hip flexor banded psoasmarch 5 reach to sky touch...
Steamboat Strength and Conditioning – SSCPowerLifting Back Squat (1×3 60% 3s Lower, 3s Pause 1×3 70% 3s Lower 3s Pause 1×3 80% 3s Pause 2×2 80-85% 2×1 85-90% Pr. w Chin Ups- match reps) Bench Press (1×3 60% 3s Lower, 3s Pause 1×3 70...