SSCOlyClub – Mon, May 22
Steamboat Strength and Conditioning – SSCOlyClub
()
Warm up
Warm-up
1. Crossover Symmetry or Banded 7’s
2. Mayhem Hip Halo Activation
3. Barbell Prep:
– Burgener snatch warm-up
– Snatch skill transfer exercises
– 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
** full details in coach notes **
Movement Prep (Checkmark)
3 Sets
14 Dumbbell Front Foot Elevated DEEP Lunge (Put front heel up on wedge if needed, hold DBs at your side) (7 each side)
12 Weighted Back Extension (barbell on back or plate hold in front)
:45-:60 Each Side Forearm Plank
Strength
Snatch Push Press + Pause Overhead Squat (3 Rounds for weight)
3 Sets: 5 Reps
3 Snatch Push Press + 2 Pause Overhead Squat @ 70-75% 1 RM Snatch
3 Snatch Push Press + 2 Pause Overhead Squat @ 70-75% 1 RM Snatch
3 Snatch Push Press + 2 Pause Overhead Squat @ 70-75% 1 RM Snatch
*Pause is 3 second hold in the bottom of the squat.
Muscle Snatch + High Hang Power Snatch + Snatch Drop + Sotts Press (3 Rounds for weight)
3 Sets: 8 Reps
3 Muscle Snatch + 3 High Hang Power Snatch + Snatch Drop + Sotts Press @ 5/10 RPE
3 Muscle Snatch + 3 High Hang Power Snatch + Snatch Drop + Sotts Press @ 5/10 RPE
3 Muscle Snatch + 3 High Hang Power Snatch + Snatch Drop + Sotts Press @ 5/10 RPE
*High Hang Power Snatch need to be LIGHTENING FAST!
Pause Power Snatch (8 Rounds for weight)
8 Sets:3-2-1-3-2-1-1-1
3 Pause Power Snatch @ 65% 1 RM Snatch
2 Pause Power Snatch @ 68% 1 RM Snatch
1 Pause Power Snatch @ 73% 1 RM Snatch
3 Pause Power Snatch @ 68% 1 RM Snatch
2 Pause Power Snatch @ 73% 1 RM Snatch
1 Pause Power Snatch @ 75% 1 RM Snatch
1 Pause Power Snatch @ 75% 1 RM Snatch
1 Pause Power Snatch @ 75% 1 RM Snatch
Accessory
OPTIONAL (Checkmark)
3 Sets
10 Ring Dips with a Knee Up in between each repetition
:45 Single Arm Plank (each arm )
:45-:60 Nose to Wall Hand Stand Hold (these are to help strengthen our jerk overhead positioning. So pretend like you have a 400lb barbell overhead!)