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Singles Saturday

Swamp City Fitness – Olympic Weightlifting

Warm-up

General Cardio Warm up for 3-5 minutes

Squat mobility and PVC warm up

Burgener

Weightlifting

Snatch (3 attempts at a heavy single)

Clean and Jerk (3 attempts at a heavy single)

Strength

Front Squat (Week 4 of 9)

We Are Now Starting the 2nd of 3 qty 3 week Cycles in this 9 week Strength Programming:

This week we want to add between 5-10 lbs to our 1RM to calculate slightly higher %’s

40% 1×5

50% 1×5

60% 1×3

65% 1×5

75% 1×5

85% 1×5+

65% 3×5

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