Performance Fitness SwOly 2.6.23
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)
Clean Pull 3×3
Seated Arnold’s Press 3×8-10e
Push Up 3×8-10
Zottman Curls 3×8-12
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)
Clean Pull 3×3
Seated Arnold’s Press 3×8-10e
Push Up 3×8-10
Zottman Curls 3×8-12
3-Position Clean Complex – 5 Sets:
1 Clean (from Floor)
1 Hang Clean AK
1 Hang Clean BK
(All reps should be full/squat cleans)
Segmented Clean Grip Deadlift 3×3
(1 sec pause at each position w/slow negative)
Seated Arnold Press 3×8-10e
Push Up 3×8-10
Zottman Curls 3×8-12
Clean Complex – 5 Sets:
1 Clean Pull
1 Hang Clean AK
1 Hang Clean BK
1 Clean (from floor)
Segmented Clean Grip Deadlift 3×3 (1 sec pause at each position w/slow negative)
Strict Pull-up 3×5-7
(Modify up or down for the most challenging movement but keep […]
15’ Build to Snatch 1RM
Clean Pull 3×3
KB Gorilla Rows 4×8-12e
Heels-Elevated Goblet Squat 4×8-12
Hollow Pullover (or Dead Bug Pullover) 3×12
Snatch Complex 8 x ‘1’ – Snatch Grip Deadlift, Snatch Grip High Pull, Power Snatch, Overhead Squat
Clean Pull 4 x 4
Pendlay Row 2×8; 2×6
RFESS 4×8 ea
DB Bicep Curls:3 sets to failure
DB OH Tricep Extension: 2 sets to failure
Snatch 3×3, 3×2
Clean Pull 3×5
KB Gorilla Rows 4×8-12e
Heels-Elevated Goblet Squat 4×8-12
DB Side Bends 3x15e
Snatch Pull + Hang Snatch (BK) + Snatch 3×1+2+1, 3×1+1+1
Snatch Pulls 4×3
3 Sets:
15 Wtd. Push-up Drop Set*
15 Straight Bar Curls
15 Straight-arm Band Pull-downs
*Choose a weight that is challenging for 6-10 reps. Once you hit failure, immediately decrease the weight […]
Hang Snatch (Hip) 2×3
Hang Snatch (AK) 2×3
Hang Snatch (BK) 3×2
Chin-ups (3s Ecc.) 4×4-8
DB RDL 3×5-8
3 Giant Sets:
10 Banded Push-ups
15 Straight Bar Curls
20 Band Pull-aparts