Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) Bike/Ski 2 min 3 position shoulder lacrosse ball 3 position couch stretch 5 bent knee side plank + hinge 5 kb IR/ER 5 kb bent arm bar coach split jerk PVC skill – jerk drops Strength Split Jerk 10 min to work up to a he...
Steamboat Strength and Conditioning – SSCTeens Warm-up 6 min AMRAP 30 sec Row (easy) 20 sec Row (mod) 10 sec Row (hard) 4 Clean and Jerks (empty bar – build across) Metcon (Time) For Time: 12/10 cal Row 10 Clean and Jerks 12/10 cal Row 8 Clean and Jerks 12/10 cal Row 6 Clean and Jerks 12...
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) Breathe work: 3 min bike in the minute: *10 sec inhale as deep as you can *hold breathe as long as you can *nasal breathe remainder of the minute repeat flow: 5 cat cow w/rockback 5 slow groiners 5 slow pigeon 5 ea single leg...
Steamboat Strength and Conditioning – SSCPowerLifting Back Squat (60% 1×3 3s Lower, 3s Pause 70% 1×3 3s Lower, 3s Pause 80% 1×3 3s Pause Pr W. Hanging Leg Curls x5 3s Pause @ Top) Back Squat (82.5-87.5% 1×3 87.5-92.5% 2×2 92.5-97.5% 4×1 RES...