Steamboat Strength and Conditioning – SSCPowerLifting Bench Press (60% 1×3 3s Lower, 3s Pause 70% 1×3 3s Lower, 3s Pause 80% 1×3 3s Pause pr w. Banded 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...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) row 2min green band shoulder series row 2min barbell knee smash row 2min foam roller shin smash then: 5 ea stationary lunges 5 plank to downdog 5 ea deadbug 10 alt lunges 10 Plate Ground to Overhead + 10 sec hold 5 ea plate d...
Steamboat Strength and Conditioning – SSCTeens Warm-up 2 Rounds (each) Partner Rowling (Max 5 synchro penalty burpees) -into- 7 min AMRAP Build in weight on clean and jerk to heaviest weight being use for metcon Metcon (Time) 250/200m Row 10 Clean and Jerks (95/65) 250/200m Row 8 Clean and Jer...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 1 min bike – easy 3 rds 5 cat cow with rock back 8ea hamstring nerve floss 4 touch your toes 4 reach to the sky touch your toes 1 min bike – focus on legs 3 position kb psoas smash 5 up dog into childs pose :12sec ea floating...
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 clean warm-up Front squat skill transfer exercises 3x High Hang Clean + 3x Hang Clean + 3x Clean ** full details in coach no...