SSC - National Team Programming

Mobilization 2.0

Mobilization 2.0 - T Spine Mobility Drill: 30 seconds to 1 Minute - Foam Rolling T-Spine: 1-3 Minutes - T Spine Lift Off: 30 seconds to 1 Minute

Glute Warm up 1.0

Perform the following warm up with a glute band (10m of ea excercise) - Place band just above the knees - Power position forward walk leading with left foot - Power position backwards walk leading with left foot - Power position forward walk leading with right foot - Power position backwards walk leading with right foot - Power position lateral shuffle left - Power position lateral shuffle right - 10 air squats with 2 second pause at the bottom of each rep

Dynamic Warm Up: Snatch

Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps

Heaving Snatch Balance

4 x 3

High Hang Clean (CS)

6 x 1

3 Front Squat + Split Jerk

3 x 1

3 Second Eccentric Tempo Back Squat

4 x 3

Core Superset 1.0

Superset 4x - Barbell Rollouts x 8 - Freedom Twists (Formerly known as Russian Twists) x 20 - Hanging Knee Raises x 10 (sub 30s flutter kicks if rig is in use)

Mobility 2

1 minute stretch in each of the following: - Lat Stretch (each side) - Posterior Shoulder Stretch - Pec Stretch - Shoulder Capsule Stretch

Active Stretching 2.0

Butterfly Stretch - 30 second Stretch QL Stretch - Hold for 1 minute on each side Couch Stretch - Hold for 1 Minute on each side Calf and Ankle Stretch - Hold for 30 seconds to 1 minute on each side

Mobilization 1.0

Mobilization 1.0 - Rollout quads: 1-3 Minutes - Rollout Glute and Piriformis: 1-3 Minutes - Tactical Frog: 30 seconds to 1 Minute - Squat Press Out: 10 reps with 2 second hold in the hole - Nordic Hamstring Curl: 1 set of 8 reps

Get Loose 1.0

2 x 10 Meters of each exercise: - Knee Hugs - Quad Pulls - High Knees - Butt Kickers - Forward Lunge - Side lunges - Spiderman Walk - Inch Worms - Duck Walks Couch Stretch each leg - 1 minute

Dynamic Warm Up: Snatch

Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps

Snatch from High Blocks

4 x 2

Clean

4 x 2

Pause Front Squat

3 x 2

Wide Grip Pull-Ups

3 x 10

(w) Plyo Push-Ups

3 x 10

Active Stretching 3.0

Bar assisted Shoulder Stretch - Hold for 30 seconds Twisted Spinal Stretch - Hold for 30 seconds on each side Wall assisted Shoulder Stretch - Hold for 30 seconds Wall assisted spinal twist - Hold for 30 seconds on each side

Mobilization 3.0

Mobilization 3.0 - Banded Shoulder Stretch: 30 seconds to 1 minute each side - Shoulder End Range Lift Off: Complete 5 lift offs on each side - Land Mine Presses: 2 sets of 8 reps (no weight on first set, light weight on second) - Eccentric DB Pull over: 2 sets of 8 Reps (slowly lower and hold each rep for 5 seconds at end range)

Get Loose 1.0

2 x 10 Meters of each exercise: - Knee Hugs - Quad Pulls - High Knees - Butt Kickers - Forward Lunge - Side lunges - Spiderman Walk - Inch Worms - Duck Walks Couch Stretch each leg - 1 minute

Dynamic Warm Up: Snatch

Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps

Overhead Squats

4 x 3

Power Clean from Blocks

1, 2, 2

Snatch High Pull + 2 Low Hang Snatch High Pulls

4 x 1

Jerk Recovery

5 x 2

Mobility 3

Complete the following: - 1-3 Minute Quad Mash on each leg - 1 minute couch stretch on each leg - 1 minute banded hip distraction in each variation on each leg - 1 minute IT Band Stretch on each leg

Mobilization 1.0

Mobilization 1.0 - Rollout quads: 1-3 Minutes - Rollout Glute and Piriformis: 1-3 Minutes - Tactical Frog: 30 seconds to 1 Minute - Squat Press Out: 10 reps with 2 second hold in the hole - Nordic Hamstring Curl: 1 set of 8 reps

Glute Warm up 1.0

Perform the following warm up with a glute band (10m of ea excercise) - Place band just above the knees - Power position forward walk leading with left foot - Power position backwards walk leading with left foot - Power position forward walk leading with right foot - Power position backwards walk leading with right foot - Power position lateral shuffle left - Power position lateral shuffle right - 10 air squats with 2 second pause at the bottom of each rep

Get Loose 1.0

2 x 10 Meters of each exercise: - Knee Hugs - Quad Pulls - High Knees - Butt Kickers - Forward Lunge - Side lunges - Spiderman Walk - Inch Worms - Duck Walks Couch Stretch each leg - 1 minute

Dynamic Warm Up: Snatch

Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps

High Hang Snatch

1, 2, 2

Jerk Drill 1.0

5 x 2

Strict Press from the Split

6 x 3

Behind the Neck Jerk from Blocks

3 x 3

Walk Out and Hold + Front Squat + Hold

5 x 1

Halt Snatch Pull

4 x 2

Shoulder Care - 5.0

Superset 3x - YTW's x 5 ea arm, ea movement (very light to light weight) - 1 Arm DB Row x 8 ea arm (moderate to heavy) - Barbell strict press x 20 (Barbell only)

Active Stretching 5

- Single Leg Hamstring Stretch Left & Right (30-60 seconds each side) - Thread the Needle Hip Stretch Left & Right (30-60 seconds each side) - Internal Rotation Shoulder Stretch Left & Right (30-60 seconds each side)

Mobilization 2.0

Mobilization 2.0 - T Spine Mobility Drill: 30 seconds to 1 Minute - Foam Rolling T-Spine: 1-3 Minutes - T Spine Lift Off: 30 seconds to 1 Minute

Get Loose 1.0

2 x 10 Meters of each exercise: - Knee Hugs - Quad Pulls - High Knees - Butt Kickers - Forward Lunge - Side lunges - Spiderman Walk - Inch Worms - Duck Walks Couch Stretch each leg - 1 minute

Dynamic Warm Up: Snatch

Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps

Power Snatch Stick it, into OHS

4 x 2

Power Clean + Push Press

4 x 1

Back Squat

3 x 3

Active Stretching 6.0

- Standing Single Leg Hamstring Stretch Left & Right (30-60 seconds ea side) - Standing Single Leg Spinal Twist Left & Right (30-60 seconds each side) - From Fingers to Forearms Left & Right (30-60 seconds each side)

Mobilization 3.0

Mobilization 3.0 - Banded Shoulder Stretch: 30 seconds to 1 minute each side - Shoulder End Range Lift Off: Complete 5 lift offs on each side - Land Mine Presses: 2 sets of 8 reps (no weight on first set, light weight on second) - Eccentric DB Pull over: 2 sets of 8 Reps (slowly lower and hold each rep for 5 seconds at end range)

Glute Warm up 1.0

Perform the following warm up with a glute band (10m of ea excercise) - Place band just above the knees - Power position forward walk leading with left foot - Power position backwards walk leading with left foot - Power position forward walk leading with right foot - Power position backwards walk leading with right foot - Power position lateral shuffle left - Power position lateral shuffle right - 10 air squats with 2 second pause at the bottom of each rep

Get Loose 1.0

2 x 10 Meters of each exercise: - Knee Hugs - Quad Pulls - High Knees - Butt Kickers - Forward Lunge - Side lunges - Spiderman Walk - Inch Worms - Duck Walks Couch Stretch each leg - 1 minute

Dynamic Warm Up: Snatch

Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps

Snatch from Blocks

4 x 2

Clean & Jerk

1, 2, 2

Core Superset 2.0

Superset 4x - 15 Med ball sit ups - 10 GHD Back Raises - Plank 45 seconds

Active Stretching 7.0

- Seated #4 Stretch on each side 30 seconds to 1 Minute each - Prone Pec and Shoulder Stretch each side 30 seconds to 1 minute each - Thumb and Grip Stretch, 30 seconds to 1 minute

Mobilization 1.0

Mobilization 1.0 - Rollout quads: 1-3 Minutes - Rollout Glute and Piriformis: 1-3 Minutes - Tactical Frog: 30 seconds to 1 Minute - Squat Press Out: 10 reps with 2 second hold in the hole - Nordic Hamstring Curl: 1 set of 8 reps

Get Loose 1.0

2 x 10 Meters of each exercise: - Knee Hugs - Quad Pulls - High Knees - Butt Kickers - Forward Lunge - Side lunges - Spiderman Walk - Inch Worms - Duck Walks Couch Stretch each leg - 1 minute

Dynamic Warm Up: Snatch

Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps

No Hook No Feet Snatch

4 x 2

Clean

4 x 2

Back Squat

3 x 5

Clean Grip Deadlift

12, 10, 8

Wide-Grip Pull-ups

3 x 10

Dips

Active Stretching 1.0

Low Lunge Stretch - 30 seconds to 1 minute on each side Feet Together Forward Fold - 30 seconds to 1 Minute on each side Half Cross - 30 seconds to 1 Minute on each side

Mobilization 1.0

Mobilization 1.0 - Rollout quads: 1-3 Minutes - Rollout Glute and Piriformis: 1-3 Minutes - Tactical Frog: 30 seconds to 1 Minute - Squat Press Out: 10 reps with 2 second hold in the hole - Nordic Hamstring Curl: 1 set of 8 reps

Get Loose 1.0

2 x 10 Meters of each exercise: - Knee Hugs - Quad Pulls - High Knees - Butt Kickers - Forward Lunge - Side lunges - Spiderman Walk - Inch Worms - Duck Walks Couch Stretch each leg - 1 minute

Dynamic Warm Up: Snatch

Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps

Snatch

4 x 2

3 Cleans + 1 Jerk

3 x 1

Snatch Grip Deadlift

4 x 5

Back Squat

12, 10, 8

Shoulder Care - 1.0

Superset 3x - Single Arm KB swings x 8 ea arm (light to Med weight) - Single Arm KB High Pulls x 8 ea arm (Light to Med weight) - 30 seconds Single Arm OH KB hold (Light to Med weight)

Ab Mat Sit ups

1 x 100

Mobility 1

1 minute in each pose. Work all one side first and then switch to the other side. - Hip Flexor Stretch - Hamstring Stretch - Pigeon Stretch - 90-90 Stretch