SSCOlyClub – Wed, Jun 7
Steamboat Strength and Conditioning – SSCOlyClub
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Warm Up
1. Crossover Symmetry or Banded 7’s
2. Mayhem Hip Halo Activation
3. Barbell Prep
Burgener clean warm-up
Front squat skill transfer exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
** full details in coach notes **
Movement Prep (No Measure)
3 Sets
10 Lateral Double Dumbbell Step Overs (10 total)
5 Heavy Straddle Seated Dumbbell Z Press
10 Single Arm Banded Lat Pull Downs (10 each side)
Strength
Muscle Clean + High Hang Power Clean (4 Rounds for weight)
4 Sets: 6 reps
3 Muscle Clean + 3 High Hang Power Clean @ 6/10 RPE
3 Muscle Clean + 3 High Hang Power Clean @ 7/10 RPE
3 Muscle Clean + 3 High Hang Power Clean @ 8/10 RPE
3 Muscle Clean + 3 High Hang Power Clean @ 9/10 RPE
*I want this to be LIGHTNING FAST.
Clean + Pause Split Jerk (5 Rounds for weight)
5 Sets: 4 Reps
2 Clean + 1 Pause Split Jerk @ 6/10 RPE
2 Clean + 1 Pause Split Jerk @ 7/10 RPE
2 Clean + 1 Pause Split Jerk @ 7.5/10 RPE
2 Clean + 1 Pause Split Jerk @ 8/10 RPE
2 Clean + 1 Pause Split Jerk @ 8.5/10 RPE
*Pause in the receiving position of jerk for 3 seconds.