Swamp City Fitness – Olympic Weightlifting
Warm-up
PVC routine
3 rounds of:
10/10 Bulgarian Split Squat
10 Zotts Press
10 Good Morning
Weightlifting
Clean and Jerk (5 warm up sets; 5 work sets building to heaviest possible complex)
Clean and Jerk+ Hang Clean+ Front Squat +Jerk
Strict Press (Week 1 of 9 (1×5+ 85%))
40% 1×5
50% 1×5
60% 1×3
65% 1×5
75% 1×5
85% 1×5+
65% 3×5
