02.19.17

Greenbrier Fitness – Weightlifting

Warm-up

Weightlifting

Muscle Snatch (5×2)

Snatch Pull + 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:

Reset bar at floor. Focus on:

1) Loading legs/bar in start position.

2) Everything UP at extension of legs/hips

3) Pull as high as you can, and then descend under the bar

4) Lockout overhead and be patient

5) Stand up and recover

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. Focus on:

1) Loading legs/bar in start position.

2) Everything UP at extension of legs/hips

3) Pull as high as you can, and then descend under the bar

4) Stand up and breathe- get ready for jerk

Jerk:

Focus on:

1) Deep breath/big chest

2) Vertical dip and drive

3) AGGRESSIVE drive (use those legs!!)

4) Lockout bar overhead

5) Recover front foot first, then back foot to follow.