Steamboat Strength and Conditioning – The Phoenix Warmup Row/bike/ski :45 10 up/dog to childs pose 10 Deadbugs Row/bike/ski :45 10 ea thoracic rotations 10 Bird dog Row/bike/ski :45 10 roll over v sit :10 quadruped hold + 10 shoulder taps 5 db front squats 5 db push press 5 db thrusters 10 glu...
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 **...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) Row/bike/ski :45 10 up/dog to childs pose 10 Deadbugs Row/bike/ski :45 10 ea thoracic rotations 10 Bird dog Row/bike/ski :45 10 roll over v sit :10 quadruped hold + 10 shoulder taps 5 deadlift 5 muscle clean 5 tall clean drop...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) foam roll calves, lats, hips 50 singles :20 sec deadhang 15 elbow plank to downdog :20 sec lat active 10 slow groiners 15 lat pullups 10 dynamic groiners 30 scissor jumps 5 deadlift 5 muscle clean 5 press 5 tempo/pause squats...
Steamboat Strength and Conditioning – SSCPowerLifting Bench Press (60% 1×3 1.5 Bottom Rep 70% 1×3 1.5 Bottom Rep 80% 1×3 1.5 Bottom Rep pr w. KB SL RDL To Row x5/) Bench Press (82.5-87.5% 2x 1+1 Rerack/rest 10s btwn reps 85-92.5% 4×1 REST 3-5min Pair w....