SSCOlyClub – Wed, Jan 11

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 PVC Side Stretch – 4 sets 5 reps + 10 second hold at end range/side

-alternate between A1 and A2

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

*as front rack mobility work and warm up for the cleans to follow

-anything more than the bar counts as set

-5 second pause in bottom of squat/rep

-can be heavy if quality maintained

B (6 Rounds for weight)

Power Clean from Above Knee + Clean from Above Knee – 6 sets 2+1 @

by feel up to no more than 60% regular clean

-hold above knee set up position 2 seconds on each rep before performing clean

C (5 Rounds for weight)

Reverse Clean Deadlift – 5 sets 3 @ 60-80% clean

-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 (5 Rounds for weight)

Frankenstein Front Squat – 5 sets 2 @ by feel

-anything more than the bar counts as set

-3 second pause in bottom of squat/rep

-can be heavy if quality maintained

E (No Measure)

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

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