Performance Fitness SwOly 2.24.20
Power Snatch + Snatch 3×2+1, 3×1+2
Snatch 3×2
½ Kneeling SA Landmine Press 4x10e
DB Front-Foot Elevated Split Squat 3x10e
Strict Knees to Elbows 3×8-12
Band Pull-aparts 3×15
Posts in the Category: SwOly WODs
Performance Fitness SwOly 2.21.20
Clean Pull + Hang Clean (BK) + Jerk 2×1+3+3, 2×1+2+2
(BK= Below the Knee)
Clean & Jerk 4×2
Split Squat 3x5e
Chin-ups 3x to Failure
DB Press Mechanical Drop Set: 3x (Same load for all 3 exercises)
1. Seated DB OH …
Performance Fitness SwOly 2.17.20
Snatch Pull + Hang Power Snatch + BTN Push Press + OHS 3×3+3+3+3
Hang Power Snatch 2×3, 3×2
Back Giant Sets:
BB Underhand BO Row 3×8
DB Cross-Bench Pullover 3×10
Band Face-Pulls 3×15
Wtd. Push-ups 3×8-12
Wtd. Crunches 3×15
Performance Fitness SwOly 2.14.20
Power Clean
1. Hang AK 3×3
2. Hang BK 3×3
3. From Floor 3×3
(AK = Above the knee, BK = Below the knee)
18’ Build to Bench Press 1RM (Record results for ZP)
Warm-up Recommendation:
Set 1 – 5 reps @ …
Performance Fitness SwOly 2.10.20
Power Snatch
1. Hang AK 2×3
2. Hang BK 2×3
3. From Floor 4×3
Snatch Pulls 3×3 (100%+ of Best Snatch)
Wtd. Push-ups 3×10
SA DB Row Drop-Sets 3×5+5+5e (decrease weight every 5 reps; perform all 15 reps on one arm …
Performance Fitness SwOly 2.7.20
20’ to find Snatch Max (Record for ZP)
Bench Press 3×4, 3×2
DB BO Row 4×12
DB Curls 3×12
Band Tricep Pushdowns 3×15-20
Performance Fitness SwOly 2.3.20
20’ to find Clean & Jerk Max (Record for ZP)
SA DB Incline Bench Press 4x10e
Inverted Rows (on bar in the rack) 4xFail
Garhammer Raises 3×8-12
Plate Russian Twists 3x15e
Performance Fitness SwOly 1.31.20
Squat Snatch 2×3, 3×2, 4×1
Bench Press 2×6, 3×3
Toes Elevated DB RDL 4×10
Incline Bench Batwing Rows 3×12
Barbell Curls 3×12
Performance Fitness SwOly 1.27.20
Hang Clean & Jerk 4×2, 6×1
Clean Pulls 3×3 (100%+ of best C&J)
DB Z-Press 4×8
Chin-ups 4×8
Partner Core Series – 2-3x
12 Partner Leg Tosses
8e Partner Plank Pulls
Performance Fitness SwOly 1.24.20
Squat Snatch
1. Hang AK + Hang BK + Floor 3x1e
2. Hang BK + Floor 3x1e
3. Floor 3×1
(AK = Above knee, BK = Below knee)
Bench Press 2×8, 3×5
DB SA Row 2x10e, 3x7e
Hanging Knee Raises 3×10 …
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