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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 (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

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