SSCOlyClub – Mon, Jan 2

Steamboat Strength and Conditioning – SSCOlyClub

Warm-up

A. Squat Sequence, Relax Th’Back! – 2 Rounds

A1. Overhead Mobility Drill – 2 rounds

-1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip

A2. Air Squat w/Elevation – 5 reps with 3 second pause in bottom/rep

A3. Hamstring Leg Lifts – 15 reps/side

A4. Bottom Squat Hold w/support – 30 seconds total

A5. Thoracic Wrap – 2 minutes

A6. Air Squat(NO elevation) – 5 reps with 3 second pause in bottom/rep

A (3 Rounds for weight)

Snatch – 3 sets 2 @ 60%

B (No Measure)

Front Rack Mobility Sequence – 1 round

*no alternating with C, just 1 round total of B

*10 second hold at end range on last rep/exercise

-Front Rack PVC Side Stretch(on elbow) – 10 reps/arm

-Front Rack PVC Stretch(behind shoulder) – 10 reps/arm

-PVC Elbow Touches (- 10 reps

C (5 Rounds for weight)

Power Clean w/Pause Above Knee + Front Squat w/Pause + Clean + Jerk –

5 sets 1+1+1+1 @ by feel up to no more than 60% clean

-anything more than the bar counts as a set

-pause 2 seconds above knee on each power clean rep

-pause 5 seconds on each front squat rep

-the “clean” in the complex is to be a regular clean (squat clean from the floor; no pause at the knee)

Extra Credit

D (6 Rounds for weight)

D1. Floor Pec Stretch – 6 sets 5 reps + 10 second hold in stretch on last rep/set on each side

-alternate between D1 and D2

D2. Snatch Grip Squat Press- 6 sets 2 @ by feel

-any sets with the bar count as sets; stick with bar or PVC only if needed

-elevate heels or sit on a box as needed and use progression by lowering the elevation or box height through sets/weeks

-hold overhead 2 seconds/rep

E (No Measure)

E1. Theraband Warm Up(Part 2) – 10 reps each

E2. Wrists-Ups and Downs – 15 reps each arm, each exercise