Swamp City Fitness – Olympic Weightlifting
Week 8 – 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
build to a heavy single of the complex
end on a make
Clean and Jerk
4*1+2 at the above weight
Strength/Accessory
Circuit
Goblet hold bulgarian split squat 3*8 each leg
back extension/reverse hyperextension 3*10
DB bicep curl 3*-10-15
Overhead tricep extension (band or cable) 3*10-15