Steamboat Strength and Conditioning – SSCPowerLifting Bench Press (55% 1×3 3s Lower, 3s Pause 65% 1×3 3s Lower, 3s Pause 75% 1×3 3s Lower, 3s Pause pr w. SL RDL To Row x5/) Bench Press (80-85% 1×3 85-90% 2×2 90-95% 4×1 REST 3-5min Pair w. T...
Steamboat Strength and Conditioning – SSCTeens Warm-up 3 Rounds 1 min Row 1 min Bike Erg Metcon (Time) 3 Person Team 10,000/8000m Bike Erg 5000/4000m Row *2 working at the same time – switch as desired
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) :45sec bike/row 20 alt walking knee squeeze 20 alt quad stretch 20 ostrich walk 10 ea leg swings :45sec bike/row Metcon (Time) 3 Person Team 250/210 Calorie Bike 6,000/4,800m Row * Only 2 working at the same time (1 resting)...
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...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 1:00bike/ski 2 position thoracic/squat on the rig :20 sec deadhang 1:00 bike/ski 2 position thoracic/squat on the rig – banded :20 sec lat active then: 10 PVC Pass Thru 10 PVC Prone Pass Thru 10 PVC Behind the Neck Pres...