Swamp City Fitness – Olympic Weightlifting
Warm-up
PVC routine, 10 reps of each: pass through, around the world, behind the neck press, overhead squat
Burgener Warm Up (synchro- everyone together, 5 each position)
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 Balance (3 warm up sets then 4 sets of 3 at 80%)
Perform 1 set every 90s
Snatch (Build to heavy complex; then do 6 sets)
1 set every 2 minutes
Snatch high pull+ high hang snatch+ snatch with 3s pause
Strength
Overhead 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
