SSCOlyClub – Wed, Dec 21

Steamboat Strength and Conditioning – SSCOlyClub

Warm-up

A. Squat Sequence, Relax Th’Back! – 2 Rounds

A1. Overhead Mobility Drill – 2 rounds

-1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip

A2. Air Squat w/Elevation – 5 reps with 3 second pause in bottom/rep

A3. Hamstring Leg Lifts- 15 reps/side

A4. Bottom Squat Hold w/support – 30 seconds total

A5. Thoracic Wrap – 2 minutes

A6. Air Squat(NO elevation) – 5 reps with 3 second pause in bottom/rep

A (4 Rounds for weight)

A1. Front Rack Mobility Sequence – 1 round

*1 round before the first set of A2

*10 second hold at end range on last rep/exercise

-Front Rack PVC Side Stretch(on elbow) – 10 reps/arm

-Front Rack PVC Stretch (behind shoulder) – 10 reps/arm

-PVC Elbow Touches- 10 reps

A2. Front Squat w/Straps and Pause – 4 sets 3 @ by feel

-anything more than the bar counts as set

-3 second pause in bottom of squat/rep

-can be heavy if quality maintained (straps can be taken off for last few sets)

B (5 Rounds for weight)

Clean Dead Lift + Hang Clean + Jerk Dip + Jerk – 5 sets 1+1+3+1 @ by feel up to no more than 60% C&J

-anything more than the bar counts as a set

C (5 Rounds for weight)

Clean Lift Off – 5 sets 2 reps @ 85% clean and above

-up to as heavy as possible maintaining back tension, back angle, and position above knee

-straps recommended

-2 second pause at above knee position/rep

Extra Credit

D (4 Rounds for weight)

D1. Floor Pec Stretch – 4 sets 5 reps + 10 second hold in stretch on last rep/set on each side

-alternate between D1 and D2

D2. Snatch Grip Squat Press  – 4-6 sets 3 @ by feel

-any sets with the bar count as sets; stick with bar or PVC only if needed

-elevate heels or sit on a box as needed and use progression by lowering the elevation or

box height through sets/weeks

-hold overhead 2 seconds/rep

E (No Measure)

E1. Theraband Warm Up(Part 2)  – 10 reps each

E2. Wrists-Ups and Downs  – 15 reps each arm, each exercise