Steamboat Strength and Conditioning – SSCPowerLifting Bench Press (1×3 50% 5s lower 1×3 60% 5s lower 1×2 70% 5s lower pr w. SL RDL 3x3ea 5s lower) Bench Press (3×2 75-85% 5s Lower Pr w. Powell raise 3×5 Slow control down) Deadlift 1×3 60-70% 3...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Bike/ski :45 tippy toe walks/heel walks 10 up/downs 20 thoracic pushups 10ea lateral monster walks 10ea banded psoas march quadruped hold Bike/ski :45 10 calf raises 8 up/downs 20 Downdog shoulder shrugs 10ea lateral monster walks 10ea ba...
Steamboat Strength and Conditioning – SSCTeens Warm-up “Dynamic Warm-up” – perform 5 air squats between each movement 10m of each walking back and forth: – Knee hugs – Leg swings – Samson stretch – Side lunge right – Side lunge left – Bear crawl – Finish with a 200m jog ADVANCED Air Squat Anni...
Steamboat Strength and Conditioning – SSCPowerLifting
Steamboat Strength and Conditioning – SSCOlyClub Warm-up A. Squat Sequence, Relax Th’Back! – 2 Rounds A1. Overhead Mobility Drill – 2 rounds -1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip A2. Air Squat w/Elevation- 5 reps with 3 second pau...