Performance Fitness SwOly 7.20.18
C+J technical warm up
Clean + Jerk 4×2, 4×1
Kneeling Band Lat pulldown (under pullup bar) 4×12
DB Tricep Kickback 4x8e
DB Zotman Curl 4×8
Core Series
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Performance Fitness SwOly 7.16.18
20′ to find Snatch Max
Incline Bench Press 4×8
Band Tricep Pressdown 3×12
DB Shrug 3×10
DB Lateral Raise 3×10
Performance Fitness SwOly 7.13.18
Hip Snatch + Hang Snatch + Snatch 3×1
Snatch 6×1
BB Underhand Bent Over Row 4×8
DB Lying Tricep Extension Eccentric 2×8, 2×6 (slow eccentric, roll into close grip bench and repeat)
SA Preacher Curl 2x8e (on incline bench)
Band …
Performance Fitness SwOly 7.9.18
Clean and jerk 3×2, 5×1
Clean pull 4×2
BB OH Strict Press 4×5
SA DB Row w/ 3 sec ecc 4x7e
Weighted sit up 3×12
*DB or plate behind head. Partner hold feet
Performance Fitness SwOly 7.6.18
Snatch Liftoff to Knee + Snatch Pull + Snatch + OH Squat 2×1
Snatch 3×2, 3×1
Superset 3x
DB Neutral grip bench x10
Tricep Pushups x10-12
Bench or box dips x10-12
Superset 3x
DB Shrug x10
DB OH Press x8
DB Lateral Raise x8
Performance Fitness SwOly 7.2.18
Clean + Jerk 2×2+2
Block Clean + Jerk 2×2, 4×1 (bar starts at or just above knee)
DB JM Press 4×8 (on floor)
Incline Bench DB Row 4×10
DB (or plate) Bent over Y-Raise 2×10
BB Reverse Curl 2×10
Performance Fitness SwOly 6.29.18
SwOly WL Meet
Snatch
You get no more than 4 warm up sets, not including any with the bar
Then you get ONLY 3 attempts to get the highest Snatch you can (if you miss, you could go …
Performance Fitness SwOly 6.25.18
Hip Snatch 2×2 (work on speed)
Floating Snatch 2×2 (pause below knee)
Snatch 5×1
Superset
DB Chest Fly 4×8
DB Lying Tricep Extension 4×10 (move to floor to free up bench)
Plate Shoulder Series 2x8e
Front Raise + Standing Chest press out …
Performance Fitness SwOly 6.22.18
Coaches Choice Snatch Complex 3x (light for positional/technique work)
Snatch 3×2, 4×1
Seated DB Arnold Press x12,10,8,6
BO SA Straight Arm Kickback 3×8 (squeeze lats)
Bench or Floor Chest Flies 3×12
Wt. Behind Head Sit up 3×15
Performance Fitness SwOly 6.18.18
Clean 3×2, 4×1
Jerk 2×2, 3×1
2x Superset
Wtd Pushup x10 (heavy)
Bench Dip x10
DB Lying Skull Crusher x10
2x Superset
BB Underhand BO Row x10
Bench Incline DB Curl x10
EZ Bar Reverse Curl x10
