SSCOlyClub – Mon, Jun 5

Steamboat Strength and Conditioning – SSCOlyClub

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Warm Up

1. Crossover Symmetry or Banded 7’s

** full details in coach notes **

Movement Prep (No Measure)

3 Sets

14 Dumbbell Curtsy Squats (7 each leg)

:30-:45 Weighted Back Extension Hold (barbell on back or plate hold in front)

:30 Leg Up Side Plank Hold (30 seconds each side)

Demo Videos

Dumbbell Curtsy Squats

Barbell Back Extension – Holding at the extension point.

Leg Up Side Plank Hold

Strength

Overhead Squat (7 Rounds for weight)

7 Sets: 5-3-1-1-1-1-1

5 Overhead Squat @ 6/10 RPE

3 Overhead Squat @ 7/10 RPE

1 Overhead Squat @ 7.5/10 RPE

1 Overhead Squat @ 8/10 RPE

1 Overhead Squat @ 8.5/10 RPE

1 Overhead Squat @ 9/10 RPE

1 Overhead Squat @ 10/10 RPE

Muscle Snatch (7 Rounds for weight)

7 Sets: 5-3-1-1-1-1-1

5 Muscle Snatch @ 6/10 RPE

3 Muscle Snatch @ 7/10 RPE

1 Muscle Snatch @ 7.5/10 RPE

1 Muscle Snatch @ 8/10 RPE

1 Muscle Snatch @ 8.5/10 RPE

1 Muscle Snatch @ 9/10 RPE

1 Muscle Snatch @ 10/10 RPE

Pause Snatch (8 Rounds for weight)

8 Sets:3-2-1-3-2-1-1-1

3 Pause Snatch @ 73% 1 RM Snatch

2 Pause Snatch @ 75% 1 RM Snatch

1 Pause Snatch @ 78% 1 RM Snatch

3 Pause Snatch @ 75% 1 RM Snatch

2 Pause Snatch @ 78% 1 RM Snatch

1 Pause Snatch @ 80% 1 RM Snatch

1 Pause Snatch @ 80% 1 RM Snatch

1 Pause Snatch @ 80% 1 RM Snatch

*Pause for 2 seconds in the receive position before standing.

Accessory Work (Checkmark)

OPTIONAL

3 Sets

10 Ring Dips with a :15 Ring L Sit Hold (or knee up hold) on the last repetition

:60 Single Arm Plank (each arm)

::60 Nose to Wall Hand Stand Hold (these are to help strengthen our jerk overhead positioning. So pretend like you have a 400# barbell overhead!)