Olympic Weightlifting WOD for Tuesday 11/29/11

                                 Kendrick Farris Squat Jerking over 400 lbs!!!!

                          Got Flexibility??!!!


Warm-up:

     2 Rounds of

          - 200M Run or Row

          - 10 Russian KB Swings

          - 10 Push Ups

Dynamic Stretch/Mobility

Skills & Drills

     A. Finding Split Jerk foot position

     B. Split Jump Drills

     C. Press/Push-Press/Push Jerk Barbell Progression

Training

     A. Split Jerks: 3-3-3 (80%), 1-1-1 (90%+)

     B. 1 1/4 Front Squats: 3 sets of 3 @ 70-75% of 1RM Front Squat




Post results to comments!

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Split Jerk Technique Review....

     I. Starting Foot Position: Feet underneath the Hips during the "drive" or jumping portion of the lift.

     II. Grip: Hands slightly outside the shoulders. Use the barbell knurling marks as a point of reference. Hands should be about 1 "thumb length" or slightly more from the end of the knurling marks.

     III. Rack position: Barbell should rest high on the front of your shoulders. Slightly elevating your shoulders will help keep the bar off your collarbone.

     IV. Elbows: Elbow position can vary somewhat by what the athlete is comfortable with. However; the elbows should definitely be forward of the barbell, higher than they would be for a strict shoulder press.

     V. Dip & Drive: As you dip and drive the barbell up, it is critical that you do not allow the bar to "float" even for a nanosecond. When the barbell reaches it's highest point, drive yourself under the bar and punch your feet to the floor just as the elbows are locking out.