Steamboat Strength and Conditioning – SSCMetcon Workout Option 1 Workout 1 (Time) 1955 Freedom (RX’d) 12-10-8-10-12 Dumbbell Cleans (50s/35s) 20/16 Calorie Row after each set of Cleans (KG conv: 22.5/15) Independence 12-10-8-10-12 Dumbbell Cleans (35s/25s) 16/13 Calorie Row after each se...
Steamboat Strength and Conditioning – SSCOlyClub () Warm-up 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 Sn...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Dynamic Warm Up, 2x 1 min machine 20 Jumping Jacks 5 inchworms 20 Alt High Kick 20 Alt Quad Stretch 5 Up Down + FWD Lunge/Lunge then; 5 Deadlift Hip to Knee 5 Deadlift Knee to Shin 5 Pause Deadlift 5 Deadlift 5 Thorac...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) bike/ski 2:00 supine hip/hamstring series bike/ski 2:00 4 inch worm + up dog to childs pose 10 plank shoulder taps tight + 10 rotate 5 prone shoulder series 10 progressive bootstrappers 10 cossack squats passive + 10 strict :...
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...