SSCOlyClub – Wed, May 24

Steamboat Strength and Conditioning – SSCOlyClub

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Warm up

Warm Up (No Measure)

1. Crossover Symmetry or Banded 7’s

2. Mayhem Hip Halo Activation

3. Barbell Prep

Burgener clean warm-up

Front squat skill transfer exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

** full details in coach notes **

Movement Prep (Checkmark)

3 Sets

20 Barbell Back Rack Step Ups (10 each side)

14 Dumbbell Single Arm Strict Press (7 each side)

10 Dumbbell Single Arm Bent Over Row

Strength

Muscle Clean + High Hang Power Clean + Squat Jerk (4 Rounds for weight)

4 Sets: 9 Reps

3 Muscle Clean + 3 High Hang Power Clean + 3 Squat Jerk @ 6/10 RPE

3 Muscle Clean + 3 High Hang Power Clean + 3 Squat Jerk @ 6/10 RPE

3 Muscle Clean + 3 High Hang Power Clean + 3 Squat Jerk @ 6.5/10 RPE

3 Muscle Clean + 3 High Hang Power Clean + 3 Squat Jerk @ 6.5/10 RPE

*High Power Clean need to be LIGHTENING FAST

*Squat Jerk OR Push Jerk need to be as low as possible.

Pause Power Clean + Pause Split Jerk (5 Rounds for weight)

5 Sets: 4 Reps

2 Pause Power Clean + 2 Pause Split Jerk @ 7/10 RPE

2 Pause Power Clean + 2 Pause Split Jerk @ 7/10 RPE

2 Pause Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE

2 Pause Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE

2 Pause Power Clean + 2 Pause Split Jerk @ 8.5/10 RPE

*Pause in the receiving position of both for 3 seconds.

Accessory Work

OPTIONAL (Checkmark)

3 Sets

5 Turkish Get Up (each arm)

:30 Double Kettlebell Overhead Flutter Kicks

50 ft Sled Push Sprint OR :20 Row or Bike Sprint