SSCOlyClub – Wed, Dec 28

Steamboat Strength and Conditioning – SSCOlyClub

Warm-up

A. Squat Sequence, Get Upright! – 1 Round

A1. Air Squat w/Elevation – 10 reps with 3 second pause in bottom/rep

A2. Bent Knee Ankle Rocks  – 10 reps + 10 second hold on last rep/side

A3. Bottom Squat Hold w/support – 30 seconds total

A4. Internal Hip Push- 5 reps unassisted + 5 reps assisted = 10 second hold on last rep/side

A5. Extended Plate Squat w/Elevation into Overhead Stretch – 10 reps with 3

second pause in bottom/rep

A6. Bent Knee Ankle Rocks – 10 reps + 10 second hold on last rep/side

A7. Bottom Squat Hold w/support – 30 seconds total

A8. Internal Hip Push – 5 reps unassisted + 5 reps assisted = 10 second hold on last rep/side

A9. Extended Plate Squat into Overhead Stretch(no elevation) – 10 reps with 3 second pause in bottom/rep

A (No Measure)

A1. Floor Pec Stretch – 3 sets 10 reps + 10 second hold in stretch on last rep/set on each side

-alternate between A1 and A2 (1 set of A1, then 1 round of A2, etc.)

A2. Snatch Specific Warm Up Complex – 3 Rounds

1 round = 5 reps each of:

-Snatch Grip Romanian Deadlift(pause briefly above knee)

-Muscle Snatch Strict

-Power snatch from above knee

-Overhead squat

-Snatch grip squat press(elevate heels or press from standing position if needed)

B (8 Rounds for weight)

Front Squat

B1. 1 rep @ 85%

B2. 1 rep @ 70%

-5 second pause in bottom of squat

B3. 1 rep @ 85% or above

B4. 1 rep @ 70%

-5 second pause in bottom of squat

B5. 1 rep @ 85% or above

B6. 1 rep @ 70%

-5 second pause in bottom of squat

B7. 1 rep @ 85% or above

B8. 1 rep @ 70%

-5 second pause in bottom of squat

C (5 Rounds for weight)

Split Jerk – 5-10 sets 1 @ 75% and above

Extra Credit

D (5 Rounds for weight)

Reverse Snatch Grip Deadlift  – 5 sets 2 @ 80-1100% snatch

-Tempo = 5111(5 seconds from standing to floor, rest as needed at floor, control the lift up, 1

second in relaxed standing position)

-straps recommended

E (No Measure)

E1. Theraband Warm Up(Part 1) – 10 reps each

E2. Theraband Pass Throughs  – 1 set 20 reps

E3. Wrist Push Ups(Version 1)  – 20 reps/arm