Greenbrier Fitness – Weightlifting
Warm-up
Warm-up (No Measure)
Weightlifting Warmup
butt kicks, quad stretch, frankenstein, hip stretch (length of gym and back)
shoulder warmup w/PVC pipe
*roll out/stretch any other tight areas
Power Jerk (5×2)
Focus on:
1. Straight dip
2. Explosive drive up
3. Punch bar up & lockout
4. Recover
Keep these light. We’ll use these to warmup our split jerks, as the only difference between a power and split jerk is where your legs move as you go under the bar.
Weightlifting
Split Jerk (10×1)
2:1 ratio of dip:drive speed (aka don’t cut your drive short!!)
LOCKOUT arms when overhead; no pressing — in Olympic lifting pressing = no lift
Focus on:
1)Big chest/deep breath w/bar racked on shoulders
2)VERTICAL dip
3)EXPLOSIVE drive
4)Bar finishes slightly behind head with legs split
5)Front foot recovers first, then back foot
