SSCOlyClub – Mon, Jan 16

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, A2, and A3

A2. Snatch Push Press + Paused Overhead Squat- 4 sets 3+3 @ 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 = 2211(2 sec down-2 sec in squat-1 sec up-1 sec standing)

A3. Snatch Grip Squat Press – 4 sets 5 @ 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

B (6 Rounds for weight)

Power Snatch Hip – 6-8 sets 3 @ 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 (in the dip at hip) 2 seconds on each rep before performing snatch

Extra Credit

C (4 Rounds for weight)

Reverse Snatch Grip Deadlift- 4 sets 5 @ 50-70% 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

D (No Measure)

D1. Theraband Warm Up(Part 1)- 10 reps each

D2. Theraband Pass Throughs – 1 set 20 reps

D3. Wrist Push Ups(Version 1)- 20 reps/arm