Swamp City Fitness – Olympic Weightlifting
Week 10 – 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
Clean pull + hang clean + jerk
60% 3*2(1+1+1)
68% 3*2(1+1+1)
75% 3*1+1+1
80% 3*1+1+1
Split Jerk
75% 5*3
Romanian Deadlift (RDL)
Snatch grip RDL
3*8-12
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