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Clean and Jerk Day

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

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