SSCOlyClub – Mon, Dec 26

Steamboat Strength and Conditioning – SSCOlyClub

Warm-up

A. ARE Squats – 1 round

1 round = 20 total reps w/5 second pause in bottom/rep

-5 air squats with elevated heel

-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)

-5 air squats with elevated toes

-5 air squats level

B. Barbell Mobility Complex – 1 round

Barbell Mobility Complex

1 round = 5 reps each, pausing for 2 seconds at each end range position, of:

-Good Mornings

-Back Squats

-Back Rack Elbow Rotations

-Behind Neck Press and Stretch

-Narrow Grip Overhead Squats

-Clean Grip Romanian Deadlifts

-Front Squats

A (6 Rounds for weight)

A1. Snatch Pull Ins – 6 sets 3 @ bar only

-ENSURE entire foot is grounded, gripping the floor with big toes; NO excess heels; NO

floating toes

-push aggressively and hold against leg for 2 seconds/rep

-alternate between A1 and the warm up sets of A2 until all sets of A1 are complete

A2. Snatch – 5-10 total reps @ 75-90%

-done as doubles or singles

B (8 Rounds for weight)

Clean and Jerk

-rest 2-3 minutes between sets

B1. 1 rep @ 75%

B2. 1 rep @ 70%

B3. 1 rep @ 80%

B4. 1 rep @ 70%

B5. 1 rep @ 85%

B6. 1 rep @ 70%

B7. 1 rep @ 85-90%

B8. 2 reps @ 70%

Extra Credit

C (6 Rounds for weight)

Behind Neck Jerk Grip Power Jerk + Power Jerk – 6 sets 1+1

@ by feel up to as heavy as possible

-anything more than the bar counts as a set

-hold overhead for 10 seconds on last rep/set

D (No Measure)

D1. Body Cross – 1 set 15/arm

D2. Windshield Wiper – 1 set 15/arm