SSCOlyClub – Mon, Dec 19

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 (No Measure)

A1. Floor Pec Stretch – 3 sets 10 reps + 10 second hold in stretch on last rep/set on each side

-alternate between A1 and A2

A2. Snatch Specific Warm Up Complex – 2 Rounds

1 round = 5 reps each of:

-Snatch Grip Romanian Deadlift(pause briefly above knee)

-Muscle Snatch Strict

-Power snatch from above knee

-Overhead squat

-Snatch grip squat press(elevate heels or press from standing position if needed)

B (6 Rounds for weight)

Snatch Complex Meet The Bar – 6-8 sets 1 Complex @ by feel up to no more than 75% snatch

-(1 Power Snatch From Above Knee + OH Squat w/pause) + (1 Power Snatch From Above

Knee INTO OH Squat) + (1 Snatch From Above Knee)

-any sets with and above the bar count as working sets

C (5 Rounds for weight)

Snatch Lift Off 5 sets 3 @ 70-90% snatch

-lift bar to the level of touching the top of knee cap and hold 2 seconds each rep

Extra Credit

D (6 Rounds for weight)

D1. Split Position Finder Lunge Method – 6 sets 1 find + 15 second hold

-alternate between A1 and A2

D2. Strict Press from Split – 6 sets 3 @ by feel

-any sets with the bar count as a set

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