Swamp City Fitness – Olympic Weightlifting
Week 7 – Day 2
Warm up
1:
Banded 7s
PVC pass throughs
Squat hip mobilizations
2: PVC Burgener Warm Up
3: Clean & Jerk Warm Up- Empty Bar (3×5 each)
Muscle Clean
Front Squat
Strict Press
Drop Jerk
Weightlifting
Clean and Jerk
Power Clean + Front Squat + Split Jerk
5*1+1+1 between 75 to 85% of C&J
if you make it go up, if you miss stay there until you make it, end on a make
Clean and Jerk
5*1+2 at 80%
Front Rack Reverse Lunge
5*5 each leg
RPE 9/10
Strength/Accessory
Circuit
Alt DB Bicep Curl: 3*8-12
Tricep Push Up (modify to incline): 3*10-15
Superman: 3*10-20
Hanging Knee Raise (strict): 3*fatigue