SSCOlyClub – Wed, Jan 4

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

-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 (No Measure)

Snatch Specific Warm Up Complex – 2 Rounds

1 round = 5 reps each of:

-Snatch Grip Romanian Deadlift

-Muscle Snatch Strict

-Power snatch from above knee

-Overhead squat

-Snatch grip squat press(elevate heels or press from standing position if needed)

B (Weight)

Snatch – Find 1 Rep Max

-within 5-10 total reps @ 75% and above

C (Weight)

Clean and Jerk – Find 1 Rep Max

-within 5-10 total reps @ 75% and above