Apr
15
2023
Sunday 04/16/2023
Steamboat Strength and Conditioning – SSCMetcon Metcon (No Measure) rest day – take a nap
Apr
14
2023
Burgener Strength Week 3 Day 3
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 ** full details in coach not...
Apr
14
2023
Saturday 04/15/2023
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 3RDS 5 Up Downs 5 Up Dog to Childs Pose 5ea S. Leg Raise on Rig with IR/ER :30 Top of Glute Bridge Hold (narrow, wide, normal) 8 SLOW Alt. Deadbug 5-10 KB Hip Pops (Focusing on bottom position of swing) 5-10 KB Hip Pops (Focu...
Apr
13
2023
Friday 04/14/2023
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 2 rds: 1 min row (easy pace) 10 Plate Floor Press 10 Plate alt deadbug 10 alt Lying Leg Crossover 10 alt Scorpions 10 Plate Ground to Overhead lacrosse ball front of shoulder banded bully shoulder banded bully elbow Metcon (T...
Apr
12
2023
SSCPowerLifting – Thu, Apr 13
Steamboat Strength and Conditioning – SSCPowerLifting Bench Press (60% 1×3 3s Lower, 3s Pause 70% 1×3 3s Lower, 3s Pause 80% 1×3 3s Pause pr w. Banded SL RDL To Row x5/) Bench Press (80-85% 1×3 85-90% 2×2 90-95% 4×1 REST 3-5min Pair w. GH A...