Swamp City Fitness – Olympic Weightlifting
Warm-up
PVC and burgener warm up
Snatch Primer: once with empty bar, once with weight
2 Snatch Lift Off
2 Snatch Pull
2 Muscle Snatch
2 Snatch Balance
1 three position snatch
Weightlifting
Snatch (8×2 every 90 seconds)
Build up to a heavy double, around 85-90% of your 1rm
90 second clock for 8 rounds
Clean and Jerk (8x (1+2 ) every 90 seconds)
Build up to a challening weight, aim for 80%
1 set is 1 clean+2 jerks
Every 90 seconds for 8 rounds
Strength
Front Squat (Week 7)
Our Final Increase, this week we want to add between 5-10 lbs to our value performed at week 4 to have a slightly higher %
40% 1×5
50% 1×5
60% 1×3
65% 1×5
75% 1×5
85% 1×5+
65% 3×5