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1/13/2021

Swamp City Fitness – Olympic Weightlifting

Warm Up

PVC warm up

Squat Position Warm Up

Blackburns x30 reps

Split Jerk (6 sets of 3)

1 set of 3 at 70%

1 set of 3 at 75%

1 set of 3 at 80%

3 sets of 3 at 85%

Log your 4×3

Clean and Jerk (10 rounds of the complex, heavier than Saturday)

Clean Pull+ 2 part pause clean+front squat+Jerk

Clean Pull (5×5 at Clean and Jerk 1RM)

Pendlay Row (5×5)

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