Swamp City Fitness – Olympic Weightlifting
Warm-up
PVC routine, 10 reps of each: pass through, around the world, behind the neck press, overhead squat
Burgener Warm Up (synchro- everyone together, 5 each position)
Clean Primer:
2 lift off
2 muscle clean
2 Front squat
2 jerk
3 position clean to Jerk
Weightlifting
Clean and Jerk (5 warm up sets, then 5 sets of the complex)
Clean Pull+ high hang clean + hang clean + low hang clean + Jerk
Push Press (531 Week 1)
Track the 85% set
40% 1×5
55% 1×5
65% 1×3
75% 1×5
85% 1×5+max effort
65% 3×5