Steamboat Strength and Conditioning – SSCTeens Warm-up Burgener Warm Up Clean + Skill Transfer Power Clean (3 Power Cleans (singles) x 3 sets (build in sets/ don’t go heavy)) Front Squat (3 Front Squats x 3 sets (build weight to a moderately heavy)) Metcon (Time) Teams of 2 100 V-Ups 30...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) bike:ski bootstrapper bottom squat hold foam roll around knee bottom squat hold bike:ski front rack hold + squat smash tricep upper lat front rack hold + squat Burgener Warmup – Clean 3 of each Down and up Elbows high a...
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 sec – focus on tension in lats as you initiate 10 plank to downdog with heel pump :20 sec pike hold or handstand hold 10 little hops 10 big hops 10ea lateral box skier jumps row/ski :90 sec – focus on...
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...