Friday 6/30/17

Friday 6/30/17

#fbf  ….But Team MVMNT, how does a competition like this work?

8 am: Arrive at gym. Weigh-in & Begin warming up. Warmup will be on your own. There will be designated platforms and space for practice away from the competition platforms (comp platforms will be the middle ones.)

9 am: Olympic lifting begins.

You have three official attempts at each lift. We’ll start with the snatch.

We will go through the roster with each lifter attempting their first lift. Once everyone has tried lift #1, we’ll start over at the top of the roster and everyone will hit their second attempt. Again, once everyone has attempted lift #2, we’ll start back at the top of the roster and start lift #3. Once everyone has had three attempts at the snatch, we’ll move on to the clean and jerk. Each of the five lifts will work just like this.

Order of lifts:
Snatch
Clean & Jerk
Back Squat
Bench Press
Deadlift

Basic rules:

You must declare opening attempts for all 5 lifts at weigh in.

After each attempt, you have 1 minute to declare your next weight selection.

You must successfully make a lift in order to add weight to your next attempt.

If you miss a lift, you may not decrease the weight on the bar.

You must receive 2/3 thumbs up from the judges for the lift to be counted as successful.

You may use the power versions of the Snatch and Clean & Jerk.

Shoes are required for all lifts.

Shins must be covered for the deadlift.

Knee compression sleeves, wrist wraps, belts, medical/athletic tape are authorized. No other special gear is allowed.

Commands must followed. Missing a command will result in a failed lift.

More rules regarding the individual lifts will be posted over the coming weeks. Get ahead of the game by reading the official USAPL & USAW rule books now.

We reserve the right to make any rule changes to accommodate our in-house meet as necessary.

Happy Lifting!!

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Lift

Levels 3/4
(approximately 35-40 minutes)
Clean Progression, then:

6 Minutes E2MOM:
3 x 3
Clean Pull
10% heavier than your 1RM Clean
Pause up on your toes at triple extension for a full 2 second count. If you can’t maintain your balance, fix your technique.

10 Minutes E2MOM:
5 x 2
Clean (receive the bar in a full below parallel front squat)
Start at 70% and increase weight each set.

20 Minutes:
5/3/2/1/1
Back Squat
75/85/90/95/95% of your Back Squat 1RM

Level 2
(approximately 35 minutes)
Clean Progression, then:

6 Minutes E2MOM:
3 x 3
Clean Pull as above.

10 Minutes E2MOM:
5 x 2
Knee Hang Clean (TRY to receive the bar in a full front squat, if you can’t then hang power clean and ride it down below parallel)
Start at 70% and increase weight each set.

20 minutes:
Back Squat as above.

Levels 0/1
(30 Minutes)

6x
5 Double Kettlebell Clean and Squat
10 Ring Rows
5 Box Jumps
10 Box Dips
30/30 Side Plank
Rest

Conditioning
Levels 0/1 will most likely be ready to start conditioning before the upper levels are finished lifting.
The clock will be running after they begin so Levels 2-4 may start the workout individually as soon as they finish the lifts.

Levels 3/4
10 Minutes EMOM
1. 15 Wall Balls
2. 15 Box Jumps

Level 2
10 Minutes EMOM
1. 15 Wall Balls
2. 15 Box Jumps

Levels 0/1
10 Minutes EMOM
15 Swings