The small stretching fibula for the weightlifter...
 

The following is a small stretching fibula for weightlifting. The document is from the german weightlifting federation and of course in german and the exercises should be performed before a training session (warmup).

The basic idea is to do the shown excercises as a sort of active isolated stretching. Twenty to thirty consecutive fluent dynamic stretches, where you hold the endposition for approx 1 sec. The full routine takes around 10--15 minutes.

Interesting, no wrist stretches, but these national caliber weightlifters start lifting aorund age 12 so I doubt that these guys/girls lack in wrist flexibility.

http://www.bvdg-leimen.de/bvdg-onlin...ehnfibel_1.pdf

I tried this routine before my second session today and I have to say really not bad... I will keep this in for a while and see if it makes a difference...