Steamboat Strength and Conditioning – SSCTeens Warm Up Hip Halo Warm up -into- 3 sets: 20-second Row 10 Single Arm Shoulder Press (each) 5 Deadlifts (empty bar – build across sets) Deadlift (Deadlift – Heavy Single (10-12 minutes) *Not a max! Make sure it looks good before adding w...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 30 jumping jacks :30 plank :30 bent knee side plank 10ea leg swings 10 up/ downs :20 pike hold + shifts 7ea bent knee side plank +hinge 5ea hamstring flow 7 burpees :20 handstand hold 7ea bent knee side plank +rotation 7ea single leg dead...
Steamboat Strength and Conditioning – SSCOlyClub () Warm Up 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 notes ** Moveme...
Steamboat Strength and Conditioning – SSCTeens Warm Up Hip Halo Warm up -into- 3 sets: 30-second Assault Bike 4 Step Ups 4 Box Jumps 5 GHD’s to parallel 5 Bench Press (empty bar – build across sets) Bench Press (Bench Press – Heavy Single (10-12 minutes) *Not a max! Make sure it lo...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) row 2 min *legs only *legs and body *full stroke pause *full stroke 10 serratus focused plank to downdog 5 sa db deadlift 5 sa db swing 5 sa db high pull 5 sa db press 10 alt scorpion 5ea db IR/ER 5ea sa lat squeeze + scoop 5...