Swamp City Fitness – Olympic Weightlifting
Warm-up
General Cardio Warm up for 3-5 minutes
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)
EMOM 5: 1 rep each
Snatch High Pull
hang power snatch
Overhead Squat with a pause
Sotts Press
Weightlifting
Snatch (8 sets of 2, 1 set every 90s)
Around 70-80% of your 1RM or estimated 1RM
Overhead Squat (3 sets of 5)
New Cycle begins today, this is the strength movement that we are going to build over the next 4 weeks
Strength
Superset to finish: 1 round warm up, 3 work sets of max reps
1: Bulgarian Split Squat (add weight if you get more than 12 reps in a set)
2: Strict Pull up/Band Assisted Pull Up (no ring rows allowed today)
3: Dips (rings, bar, box)