Performance Fitness SwOly 4.12.21
Clean & Jerk 2×3, 2×2, 3×1
Barbell Good Morning 4×10
Backward Sled Drag 4x30yd (15y out, 15yd back)
Dive-Bomber Push-up 3×6-12
KB Gorilla Rows 3×8-12e
Band Pull-aparts 3×20
Posts in the Category: SwOly WODs
Performance Fitness SwOly 4.5.21
Clean 2×3, 4×2
Sets 1-2: Hang AK
Sets 3-4: Hang BK
Sets 5-6: Floor
(All reps should be full/squat cleans)
Front Squat + Split Jerk (Pause in Catch) 3×1+3, 3×1+2
Posterior Pump – 3 Giant Sets:
12 Barbell Good Mornings
12-20 KB Gorilla …
Performance Fitness SwOly 3.29.21
Clean Complex – 5 Sets:
1 Clean Pull
1 Hang Clean AK
1 Hang Clean BK
1 Clean
Jerk Complex – 5 Sets:
2 Push Presses
2 Split Jerks (Pause in Catch)
Posterior Pump – 3-4 Giant Sets:
10-15 DB BO Rows
10-15 Slider Hamstring …
Performance Fitness SwOly 3.22.21
15’ Build to Snatch 1RM (Benchmark)
BB Split Squat 4x5e
L Pull-ups (Or Tucked Pull-ups) 4×5-10
DB Arnold Press 3×8-12
DB Staggered RDL 3x7e
Performance Fitness SwOly 3.15.21
Snatch 2×3, 2×2, 3×1
*All snatches should be received in OH Squat
BB Split Squat 2x8e, 2x5e
Tucked / L Pull-ups 4×5-10
DB Arnold Press 3×10-15
DB Side Bends 3×12-15e
Performance Fitness SwOly 3.8.21
Snatch 3×3, 4×2
*All snatches should be received in OH Squat
BB Split Squat 4x8e
DB BO Rows 4×8-12
Tempo Deficit Push-ups (2-0-2-0) 3×6-12
DB Side Bends 3×12-15e
Performance Fitness SwOly 3.1.21
Snatch + Hang Snatch 3×1+2, 4×1+1
(All snatches should be received in OH Squat)
Snatch Balance + OH Squat 3+0, 2+1, 1+2
Underhand BO Rows 12, 10, 8, 6
Tempo Deficit Push-ups (2-0-2-0) 4×6-12
Plate Russian Twists 3x12e
Performance Fitness SwOly 2.22.21
Hang Snatch 2×3 (Hip), 2×3 (AK), 2×3 (BK)
Snatch Balance 4, 3, 2
Underhand BO Rows 4×8-12
Wtd. Push-ups 4×8-12
Wtd. Russian Twists 3x10e
Performance Fitness SwOly 2.15.21
Snatch Complex – 5 Sets:
1 Hang Snatch (Hip)
1 Hang Snatch (AK)
1 Hang Snatch (BK)
BTN Snatch Push Press + OH Squat 3×3+3
Wtd. Push-ups 3×8-12
Barbell Rollouts 3×8-12
Straight Bar Curls 2×10-15
Band Pull-aparts 2×25
Performance Fitness SwOly 2.8.21
15? Build to Clean & Jerk 1RM
Heels-Elevated Goblet Squat 3×15
Toes-Elevated RDL 3×15
Wtd. Sit-ups 3×15
DB Lateral Raises 3×8
DB Upright Rows 3×12
DB Bent-Over Ski Raises 3×15
