What”s happening in a jerk.

The athlete is by no means dropping or pulling away from the bar after the leg drive; he or she is actively pushing down under the bar. This is essentially the same upper body action as in the push press or press, but without the legs actively driving or anchored against the ground.

In the jerk, the athlete accelerates the barbell upward by driving with the legs, but upon reaching complete extension in this effort, begins to move the feet into the receiving position, which, at least momentarily, removes all pressure against the ground. During this time, the lifter is pushing violently against the barbell, which replaces the ground as the anchor against which the athlete is pushing. That is, now the effort to push against the barbell is pushing the athlete down rather than pushing the barbell up. The feet will reconnect before the arms are completely locked (or should, at least), but the pressure against the ground is kept minimal to ensure complete lockout of the elbows before the legs are tightened to secure the receiving position.

Sarah Robles: The Strongest Woman in America

Growing up in Desert Hot Springs, California, Robles competed in throwing events at San Jacinto High School in San Jacinto, CA. She became a top-ranked shot putter, earning scholarships to the University of Alabama and Arizona State University. As part of her shot put training at a local Arizona gym under coach Joe Micela, she began doing Olympic-style lifts in 2008. That same year, after only three months of weightlifting, Robles qualified for nationals and stopped competing in shot put, losing her scholarship in the process. She won the silver medal at a 2010 Pan American competition and is a three time national champion.  At the 2011 World Championships, she finished in eleventh place in her weight class but first place among American woman weightlifters. Robles has qualified as one of two American women to compete in the 2012 Summer Olympics in London.

Despite being the highest-ranked weightlifter in the United States, Robles lived on less than $400 a month leading up to the 2012 Summer Olympics in London. Commentators have suggested that this was the result both of the lack of popular attention to the sport of weightlifting, as well as Robles and other women in the sport having larger body types than those of women athletes traditionally portrayed in mass media. Robles has been quoted as saying that, “You can get that sponsorship if you’re a super-built guy or a girl who looks good in a bikini. But not if you’re a girl who’s built like a guy.” As of July 16, 2012, a company called Solve Media is now sponsoring her.

Warmup
Dynamic Athletic Movement

Alternate with a partner
4 sets each (12 minute limit, this should take less than 10 minutes)
Barbell complex*
4 deadlift
4 hang power clean
4 front squat
4 push press
4 back squat

*first set with empty barbell, after that add a little weight–most guys should use 95#, most women 65#

Lift
5 x 2 @ 75-90%
Clean and Jerk

Conditioning
6 Rounds AFAP (8 minute limit)
15 Swings (32/24)
5 Pull-ups