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Blog
Jun
06
2023

SSCOlyClub – Wed, Jun 7

By wodify 0


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.