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
Clean Pull with pause
Clean
Front Squat
Split Jerk
Weightlifting
Back Squat (1 set of 20 reps)
Last week!
Clean and Jerk (4 sets)
high hang clean+ low hang clean + clean +2 Jerks
Strength
Pull Ups 5 sets
Core work
3 rounds:
60s plank
5 firefighter burpees
20 scissor v ups
10 glute bridge (progress to single leg if too easy)
10 supermans
