Friday 7/14/17

Friday 7/14/17

School Supply Rally – Everyone and anyone, Lifters included, please consider bringing a few new school supplies as a donation for your entry into the competition. The PrettyStrong crew is collecting on the gym’s behalf and will take them over to Marietta Middle School for us. Don’t forget!!

Thrive Wellness Center – The Docs are in the house to talk about ways to get you moving and feeling better.

PrettyStrong Anysize – Custom shorts, singlets, leggings and capris!! Be sure to talk to Becci about the perfect fabric to cover your glutes on the platform.

Tomorrow is the big day!! The 2017 Inaugural¬†MVMNT Liftoff is tomorrow. Be sure to check this week’s posts for all of the rules, recommendations and tips. Be sure to have your support team in the house cheering you on!! Here are your official flights (in alphabetical order):

Flight A
Amy Pellerito
Hilary Woods
Ivy Perkins
Jennifer Delockery
Kristy Younker
Laura Hicks

Flight B
Bao Nguyen (OW)
Courtney Morrison
John Livergood
Juan Raymundo
Kyle McClung
Matt Burke
Matt McGee
Robert Eugster (PL)
Stephen Boda

Pre-Mature Thank You – The volunteers can never be thanked enough!! In advance, we want to say thanks to the follow folks for lending a hand: Becci Holcomb, Mark Sauro, Dave Bell, Vanessa Gale, Greg Pellerito, John Moulton, Annie Gibson, Sarah Murray, Stephen Murray, Bao Nguyen, Anna Fisher & Amanda Carroll.

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

Lift

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

6 Minutes E2MOM:
3 x 3
Clean Pull
15% 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)
Sets across at 65%

15 Minutes:
5/5/5
Back Squat
45/55/65% of 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)
Sets across at 65%

15 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
If you are participating in the Liftoff competition tomorrow, skip this workout and spend 10 minutes foam rolling/stretching.

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