SSCOlyClub – Wed, May 31

Steamboat Strength and Conditioning – SSCOlyClub

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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 (No Measure)

3 Sets

20 Heavy Dumbbell Single Arm Step Ups (10 each arm)

14 L Seated Dumbbell Single Arm Strict Press (7 each side)

10 Dumbbell Reverse Flies with a 1 second pause at the top of each rep

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 (I want this to be LIGHTNING FAST) + 3 Squat Jerk @ 6/10 RPE

3 Muscle Clean + 3 High Hang Power Clean (I want this to be LIGHTNING FAST) + 3 Squat Jerk @ 6/10 RPE

3 Muscle Clean + 3 High Hang Power Clean (I want this to be LIGHTNING FAST) + 3 Squat Jerk @ 6.5/10 RPE

3 Muscle Clean + 3 High Hang Power Clean (I want this to be LIGHTNING FAST) + 3 Squat Jerk @ 6.5/10 RPE

Clean + Pause Split Jerk (5 Rounds for weight)

5 Sets: 4 Reps

3 Clean + 1 Pause Split Jerk @ 7/10 RPE

3 Clean + 1 Pause Split Jerk @ 7/10 RPE

3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE

3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE

3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE

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

Accessory Work

OPTIONAL (Checkmark)

3 Sets

5 Turkish Get Up (each arm)

:45 Double Kettlebell Overhead Flutter Kicks

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