Swamp City Fitness – Olympic Weightlifting
Week 10 – Day 1
Warm up
1:
Banded 7s
PVC pass throughs
Squat hip mobilizations
2: PVC Burgener Warm Up
3: Snatch Warm Up- Empty Bar (3×5 each)
Muscle Snatch
Overhead Squat
Sotts press in snatch
Weightlifting
Snatch
Snatch Pull to hold + Snatch
60% 3×2(1+1)
68% 2×2(1+1)
75% 2×2(1+1)
80% 6×1+1
Back Squat
75%
3*5
Paused Front Squat
70%
pause 3s at the bottom
3*5
Accessory
DB front raise 3×10-20
DB lateral raise 3×10-20
DB bent over reverse fly 3×10-20