Monday 6/19/17

Monday 6/19/17

Weekend in Review – Big BIG weekend for MVMNT Gym!!

First and foremost, massive CONGRATULATIONS to the TRIBE!!!

Lyndzey coached her lifters to ultimate success on the platform. Bao Nguyen went 6/6 (a major feat in and of itself!) treating this meet as a train through (meaning his goal was to get the lifts, practice performing in front of people and lifting as part of his regular programming). Anna “Intern” Fisher went 5/6 hitting PRs on both lifts at 54/73. Kathy Culbertson hit the competition platform for the very first time making 35/49.

We are incredibly proud of the Tribe that Lyndzey has put together. Their steady progress continues to pay off. They will be heading to Miami for the American Open Series next month. Be sure to show your support. If you’re interested in joining the Tribe, just let us know!!

PrettyStrong Powerlifting – They’re back!! Dave and Vanessa are officially back in action bringing some OG PLers with them and growing the program bigger and better than its ever been. Many thanks to everyone that attended the Form & Function seminar this weekend. The words “GAME CHANGER” were used multiple times. Due to the level of success this weekend, be on the lookout for another seminar later in the Fall.

BAF & BAF – Thanks to everyone that brought a friend Saturday morning! The class was packed out and, despite doing a lot of thrusters, everyone had a great time. Final thanks go to Big Ass Fans for bringing the cool down. It’s going to be a great summer.

New Programming – We have arrived at the final four week micro-cycle before the 5 Bar Liftoff Meet on July 15th. The focus now is building confidence and putting up bigger numbers in Olympic weightlifting, while maintaining strength in the power lifts. We are going to shift to lifting heavy 4 days a week.

I’ve broken the cycle into two week intervals: Week 1/3 the lifts will be Monday – Snatch/Front Squat, Tuesday – Jerk/Overhead Squat, Thursday – Clean and Jerk/Back Squat, Friday – Bench/Deadlift; and Week 2/4 Mon – Jk/OHS, Tues – Snt/FSq, Wed – Bn/Dl, Fri – CJ/BSq. Long metabolic condition (cardio) days will be Wednesday or Thursday depending on the week, and Saturday will continue to be partner/team metcons. On lifting days there will not be a lot of time left over for conditioning, but the lifts should be plenty without much need for extra work.

The programming will be very different for Levels 0/1. We will continue to work on general physical preparedness: practicing the basic movement patterns with kettlebells, and working on core stability and muscle endurance. On lifting days for upper levels, there will be short metcon workouts for the lower levels after the strength circuit.

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

Lift

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

6 Minutes:
3 x 3
Snatch Pull
5% heavier than your 1RM Snatch
Pause up on your toes at triple extension for a full 2 second count. If you can’t maintain your balance, fix your technique.

12 Minutes:
5 x 2
Snatch (receive the bar overhead in a full squat)
Start at 70% and increase weight each set.

15 Minutes:
5 x 3
Front Squat
85% of your Squat Clean 1RM

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

6 Minutes:
3 x 3
Snatch Pull
5% heavier than your 1RM Snatch
Pause up on your toes at triple extension for a full 2 second count. If you can’t maintain your balance, fix your technique.

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

15 Minutes:
5 x 3
Front Squat
85% of your Squat Clean 1RM

Levels 0/1
(30 Minutes)

6x
5 Double Kettlebell Squats
10/10 One Arm Rows
5/5 Plyo Step-ups
10 Push-up Plus
Rest

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

Levels 2-4
5 Minute AMRAP Burpee Challenge

Levels 0/1
10 Minutes AMRAP
5 Burpees
10 Swings

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