SSCOlyClub – Mon, Jan 9
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 (4 Rounds for weight)
A1. Overhead Shoulder Stretch w/ Plate – 4 sets 5 reps + 10 second hold in
stretch on last rep/set
-ENSURE elbows are locked
-alternate between A1 and A2
A2. Snatch Push Press + Paused Overhead Squat- 4 sets 5+1 @ by feel
-anything more than the bar counts as a set
-find “relaxed,” quality overhead position and hold 2 seconds on each push press rep
-Overhead Squat Tempo = 2511(2 sec down, 5 sec in squat, 1 sec up, 1 sec standing)
B (6 Rounds for weight)
Power Snatch Hip + Power Snatch from Above Knee – 6 sets 2+2 @ by feel
up to no more than 60% regular snatch
-anything more than the bar counts as a set
-straps recommended
-hold set up positions (at hip and above knee) 2 seconds on each rep before performing
snatch
C (5 Rounds for weight)
Reverse Snatch Grip Deadlift – 5 sets 3 @ 60-80% 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
Extra Credit
D (4 Rounds for weight)
Snatch Grip Squat Press- 4-6 sets 3 @ 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 1) – 10 reps each
E2. Theraband Pass Throughs- 1 set 20 reps
E3. Wrist Push Ups(Version 1) – 20 reps/arm