Swamp City Fitness – Olympic Weightlifting
Warm-up
PVC Pass Through x10
PVC Around the World 10 each way
Squat Stretch against Rig
Clean Pull, muscle clean, front squat, overhead press(10 reps each)
KB alternating Z Press 3×8-12
Strength
Depending on performance and sessions this week, pick 1 or 2 of the below movements:
Wendler Week 8 Deload (40% 1×5, 50% 1×5, 60% 1×5)
Deadlift, Bench Press, Strict Press, Back Squat
Weightlifting
Clean Pull pause+Low Hang Clean +Jerk 70% 1+1+1×5
Clean and Jerk, singles 60% x1, 70% x1, 75% x1, 80% x3
Jerk from Rack 75% 2×3
Conditioning
Pick 2 of the 3:
Pendlay Row 3 sets to failure
Push Press 50% 1RM 3×10
Front Squat 50% 1RM 3×10