SSCOlyClub – Mon, Jan 23

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 (5 Rounds for weight)

A1. Floor Pec Stretch- 5 sets 5 reps + 10 second hold in stretch on last

rep/set on each side

-alternate between A1 and A2

A2. Snatch Push Press + Paused Overhead Squat – 5 sets 3+2 @ by feel

-anything more than the bar counts as a set

-find “relaxed,” quality overhead position and hold 2 seconds on each push press rep

-Overhead Squat Tempo = 2511(2 sec down, 5 sec in squat, 1 sec up, 1 sec standing)

B (8 Rounds for weight)

Snatch Complex Meet The Bar- 8 sets 1 Complex @ by feel up to no more

than 70% 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)

Reverse Snatch Grip Deadlift- 5 sets 3 @ 60-80% snatch

-Tempo = 5111(5 seconds from standing to floor, rest as needed at floor, control the lift up, 1 second in relaxed standing position)

-straps recommended

Extra Credit

D (6 Rounds for weight)

Behind Neck Jerk Grip Power Jerk- 6 sets 3 @ by feel up to no more than 60% regular jerk

-anything more than the bar counts as a set

-hold overhead for 10 seconds on last rep/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