Friday 8/19/16

Friday 8/19/16

Patrice’s level of BADA$$: Expert. 

 

Bring your BFF: Tomorrow at 9:30 am. Friends that lift together stay together. 

Keeping our youth fit: Kids MVMNT is making the transition to Young Athletes. Starting in September, our Young Athletes will include ages 9-15. Days, time, and cost will remain the same. 

Trivia Night “Back To School” ed.: Save the date for September 10th at 6 pm!!

Snatch setup. Bar is not in contact with your shins unlike a regular deadlift. Hookgrip. Hips down. Shoulders stay over the bar.

Set your snatch starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Finish extending the knees and hips to achieve a standing position with the bar at arms’ length, making sure to keep the quads, glutes and abs tight. The body should be extended slightly behind vertical to maintain slightly more pressure on the heels than the balls of the feet

Secure the bar behind the neck as you would for a back squat with your hands in your jerk-width grip, the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into your squat stance, punching the arms into a locked-out overhead position as you sit into a partial squat. Secure and stabilize the bar overhead before recovering into a standing position with the bar still overhead.

Warmup
Dynamic Athletic Movement

Skill
Break up reps into manageable sets
20-25 Minutes
Levels 3/4
50 Kipping Pull-ups
60 Pushups
100 second L-sit
75 Wall Balls

Level 2
30 Chin-ups
30 Hanging Scap Retractions
50 Pushups
100 Second L-sit
50 Wall Balls

Levels 0/1
50 Ring Rows
30 Hanging Scap Retractions
30 Box Pushups
180 Second pushup position plank
50 Wall Balls

Conditioning
“Solar Black Rays”

Levels 3/4
E2MOM 12 Minutes
3 Snatch Grip Deadlift
3 Hang Power Snatch
3 Behind the Neck Power Jerk
3 Back Squat

L4 – start at 95/65, add 5-10# every round
L3 – 95/65

Level 2
E2MOM 12 Minutes
Double Kettlebell Complex
5 Swing
5 Clean
5 Push Press
5 Squats

Level 0/1
AMRAP 12 Minutes
Single bell complex (all movements R, then all L)
5 Swing
5 Clean
5 Push Press
5 Squats