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)
high hang clean + mid hang clean + clean + Jerk + Jerk
Push Press (Week 3 of 9, Push Press)
Week 3 of 9
Track the 95%
40% 1×5
50% 1×5
60% 1×3
75% 1×5
85% 1×3
95% 1×1+
75% 3×5
Conditioning
Pick one series; perform each once per week:
3 sets of 10 of the following: 1) Back Squats at 65%, 2) Heavy DB Thrusters, 3) Heavy Front Rack DB Lunges
3 sets of 10 of the following: 1) DB curls, 2) Cable Tricep Pull Down, 3) Cable Lateral Raises, 4) Cable RDL
Triple Tabata (20s on:10s off x8 rds, 2min rest between): Crunch, Twist Knee Raise Crunch, Flutter Kicks, V-Up, supermans, front plank, side plank R, side plank L
