01.22.2017

Greenbrier Fitness – Weightlifting

Warm-up

Weightlifting

3 Position Snatch (5×1)

Hip/Mid Thigh/Floor

Snatch Pull + Hang (or full) Snatch (10×1)

Snatch Pull:

Start from floor. Load legs and shrug as high as you can once you are fully extended at hips.

Snatch (hang or full):

Either reset bar back to floor for full snatch and perform a snatch, or reset bar to hips, hang to mid thigh, and snatch.

*Reminder: All snatches should be considered “squat” snatches unless noted otherwise! 🙂 (Or if I tell you specifically in class that a power is okay)

3 Position Clean (5×1)

Hip/Mid Thigh/Floor

Clean Pull + Clean + Jerk (10×1)

Clean Pull:

Start from floor. Load legs and shrug as high as you can once you are fully extended at hips.

Clean:

Reset bar at floor. Perform a clean (Chest over bar/full extension at hips/continue pulling/start descending under once you can pull no longer)

Jerk:

If you haven’t performed a split jerk yet, stick to a power jerk. If you have performed a split jerk, you may do so in this complex.

Strength

Front Squat (5×3)

Add 5-10lbs from last week. We will transition to back squats next Sunday!