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Barbell 11/19/15


Barbell 11/19/15

Midcoast CrossFit – Midcoast Barbell

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Olympic Lifting Meet Prep

Discuss details of a weightlifting meet including weigh in, warm up, openers, and rules.
Since we have two regular lifters in barbell going to a meet this Sunday, thought it would be helpful to spend some time on this. Anyone will benefit from this info. if you intend to compete in the future.

Front Squat (5-5-5-5-5)

Moderate weight, no more than 80%.

Split Jerk Assistance Exercises (Oly) (No Measure)

–Jerk Footwork (Hands on hip/no barbell)

The next 2 movements can be performed up to 40% for reps of 3.

1. Jerk Step (w/ barbell remaining on shoulders in rack position)

2. Press in Split (w/ barbell, body remains in split position while pressing barbell overhead)

–Jerk Split Drop (w/ barbell only)

The next 2 movements can be performed from up to 60% – 75% for reps of 3:

–Jerk Behind + Jerk

–Split clean from the low block

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