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%+)
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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.