Raise the Bar Fitness

Saturday, March 21st, 2026 - Olympic Weightlifting 260.1

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Olympic Weightlifting

Saturday, March 21st, 2026 - Olympic Weightlifting 260.1

General Warm-Up

2 Rounds: 10 minute cap
A) 10x PVC Shoulder Dislocates
B) 10x Band Tricep Overhead Extension
C) 10x Alt. Barbell Lat Floss (5 per arm)
D) 5x (1 Good + 1 Back Squat) w/ empty bar

JERK TECHNIQUE/WARM UP

E1:30MOM2: Press into Jerk (Split Jerk or Push Jerk)
1st set: 3 w/ EMPTY BAR
2nd set: 3 w/ light weight or 50% of Split Jerk or Push Jerk

JERK WORK

E1:30MOM5
- Perform each set as...
3 Dip Squat + 1 Split Jerk w/ 2s pause in catch
TOTAL 4 REPS PER SET
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Split Jerk or Push Jerk

SNATCH WORK

E1:30MOM6
- Perform each set as...
1 Pull to Hold + 1 Below Knee + 1 Floor
TOTAL 3 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 75%
6th set: 75%
% of Snatch

CLEAN WORK

E1:30MOM6
- Perform each set as...
1 Pull to Hold + 1 Below Knee + 1 Floor
TOTAL 3 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 75%
6th set: 75%
% of Clean