SSCOlyClub – Wed, Jan 25

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 (5 Rounds for weight)

A1. Front Rack Mobility Sequence – 2 rounds

*1 round before the first 2 sets 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- 5 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

-3 second pause in bottom of squat/rep

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

B (6 Rounds for weight)

Power Clean w/Pause Above Knee+ Front Squat w/Pause + Clean – 6-8 sets 1+1+1 @ by feel up to no more than 70% clean

-anything more than the bar counts as a set

-pause 2 seconds above knee on each power clean rep

-pause 10 seconds (YES that says 10 seconds) on each front squat rep

-the “clean” in the complex is to be a regular clean (squat clean from the floor; no pause at the knee)

C (5 Rounds for weight)

Clean Dead Lift- 5 sets 3 @ 80-90% of clean

-10 second hold in standing position on last rep/set(see further details below)

-BE SURE to read description on demo video

-straps recommended

-Tempo = 3021(3 sec down-0 sec at floor-2 sec up-1 sec standing)

-Additionally, BE SURE to find “relaxed” standing position and hold 10 seconds on last rep/set

Extra Credit

D (4 Rounds for weight)

D1. Overhead Shoulder Stretch w/ Plate – 4 sets 5 reps + 10 second hold in

stretch on last rep/set

-ENSURE elbows are locked

-alternate between D1 and D2

D2. Snatch Grip Squat Press – 4-6 sets 5 @ 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