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
