May
27
2023
Sunday 05/14/2023
Steamboat Strength and Conditioning – SSCMetcon Rest Day rest today – get ready for murph tomorrow
May
26
2023
SSCOlyClub – Sat, May 27
Steamboat Strength and Conditioning – SSCOlyClub () Warm up Warm Up (No Measure) Warm Up 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 ** full deta...
May
26
2023
Mayhem Affiliate 05/27/2023
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 3:00 Bike *Every :30, sprint for 3 calories Coaches choice foam roll t spine, lats, and calfs 3RDS 1 Hang “Deadlft” 1 Hang Shrug 1 Hang High Pull 1 Hang Muscle Snatch 1 Snatch Balance (just to power positi...
May
25
2023
Friday 05/26/2023
Steamboat Strength and Conditioning – SSCMetcon Warm-up 200m walk outside 5 inchworm 10 plank to downdog 10 glute bridge 30 single jumprope 10 kb deadlift 10 Russian kbs 10 alt lunges 50′ jog :20 sec deadhang 10 ring rows 3 jumping pullups 30 Lofty Singles 10 Straight Leg Sit-ups 10 dead...
May
24
2023
SSCPowerLifting – Thu, May 25
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% 2×2 90-95% 1-2×1 95-100% 1-2×1 100+% 1×1 RE...