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 (3 warm up sets, 4 work sets; perform every 2 min)
3 position clean (clean+mid hang+ high hang)+ 2 jerk
Clean Pull (5 sets of 3 at 135%; 1 set every 2 minutes)
Push Press (Week 7)
Our Final Increase, this week we want to add between 5-10 lbs to our value performed at week 4 to have a slightly higher %
40% 1×5
50% 1×5
60% 1×3
65% 1×5
75% 1×5
85% 1×5+
65% 3×5