Steamboat Strength and Conditioning – SSCPowerLifting Back Squat (55% 1×5 65% 1×5 75% 1×3 + Ring Row or Pull Up 3×5 + Band SL Hip Flexion 3×3/ 5s Pause) Back Squat (80-85% 1×2 85-90% 1×1 90-95% 1×1 95+% 1×1 pr w. Pull Ups...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Spend 2 min foam rolling thoracic 10 Plank to Downdog 5ea Moose Antlers 5ea Scorpion Spend 2 min foam rolling hips Supine Hamstring/Hip Series Spend 2 min rolling quads/calfs Saddle Stretch 2 position rig calf stretch Metcon (No Measure)...
Steamboat Strength and Conditioning – SSCTeens Warm-up 8 min AMRAP 30 sec Bike erg 5 Ring Rows 10 Seated PVC Pipe Pull-Downs 3 Wall ball Squats 3 Wall ball Push press (no squat) 3 Wall balls Metcon (4 Rounds for reps) 4 Sets 2:30 AMRAP 400/300m Bike Erg 15 Ring Rows Max Wallballs in remaining...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Partner ski erg/glute activation 3x: parter 1 ski for as long as parter 2 moves thru banded exercises rd 1: 10ea banded monster walks fwd/back 10ea banded lateral steps rd 2: 10ea banded straight leg march fwd/back 10ea banded bird dog rd...
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...