Monday 5/23/16

Monday 5/23/16

Becci Holcomb is the second strongest woman in the country!!  “Today (Sunday) I competed at 2016 USA Powerlifting Men’s & Women’s Nationals (Single Ply).  I had a fantastic day, I went 8/9, placed 2nd with a 640kg total. I hit 262.2kg/578 lbs squat, a 142.5/314 lbs bench press and last a raw deadlift of 235kg/518 lbs. This way a huge learning experience for me. I had about 7 weeks of training for this competition. This was my first meet in equipment.” Massive congratulations go out to Becci and Team PrettyStrong. They are on a roll right now racking up PRs and hardware. Be sure to give her a social media shout out

Memorial Day Murph: One class only at 10 am. If you don’t know what Murph is, give it a google.

Level 4 Test: Saturday, June 4th at 10:30 am. If you are planning to test, you need to sign up in advance. As a Level 4 candidate, you should be setting the example of committing well in advance. 

Warmup
3 Minutes Jump Rope
Hip Mobility Series
10 Down dog Push-ups

Lift
Levels 2-4

5 – 5 – 5
Press (45-55-65%) 

Levels 0/1

5 x 5
Single Kettlebell Press R/L

Conditioning

“Sister”

AFAP

Levels 3/4

100 Double Unders

20 Clean and Jerk
40 Push-ups
15 Clean and Jerk
30 Push-ups
10 Clean and Jerk
20 Push-ups
5 Clean and Jerk
10 Push-ups

100 Double Unders

L4 – 155/115
L3 – 135/95, 50 DUs

Level 0-2

20 Minutes

250 Single Unders (buy in at 0:00)

Then AMRAP

10 Kettlebell Clean and Press R/L
10 Push-ups

250 Single Unders (at 20:00)

L2 – double KB, 50 DUs if you want

Log your workout results on Beyond the Whiteboard. Want an account? Make your request to ivy@mvmntgym.com. Our workouts are posted daily so you can digitally track your progress.