Monday 8/28/17

Monday 8/28/17

Farewell to Lyndzey Dare (kind of) – Lyndzey coached Tribe to another successful weightlifting meet this weekend. Anna, Rachel, Kathy and Mark all walked away with PRs and some podium finishes. This officially marked the end of Lyndzey’s full time coaching career with MVMNT Gym. Lyndzey will be stepping away to focus on raising her family.

It has been our pleasure training alongside Lyndzey for the past 6 years. We look forward to watching her grow as an Olympic weightlifter and mother. Congratulations to Coach Dare and Tribe on everything they have accomplished in such a short amount of time.

HOWEVER, we couldn’t let her go that easily. She will be teaching separate novice and advanced Olympic weightlifting seminars for us coming this fall. Details to be announced very soon. Lyndzey will continue to remote coach Tribe and is available for private training and custom programming.

Upcoming September Events

Labor Day – One workout only at 10 am.

Dexa Scan – September 6th. Appointments available from 7 am – 7 pm.

Form & Function Powerlifting Seminar – Saturday, September 9th from 10 am – 1 pm.

Level 1 & 2 Test – Monday, September 11th at 7 pm.

Tactical Strength Challenge – Registration is going on up until October 21st. The sooner you sign up, the more committed you’ll find yourself. Do it here.

We’ve got about 8 weeks leading up to the Tactical Strength Challenge on October 21st. We are going to have two 4-week training cycles in the interim. These first four weeks see the return of the Back Squat, and we are going to follow a classic 5×5 routine, adding 5% to the bar each week. We will be using the 5×5 approach for Bench and Overhead Press as well, but the Deadlift will have a different rep scheme from week to week. As always, it is important to keep the end goal in mind during the beginning of a new training protocol–and the goal here is strength.

Too often I see people adding more weight than they should early on, which invariably leads to shallow or failed reps in the last week. Use the first couple of lifting sessions in a new program to re-focus your technique. You should easily be able to keep the bar under control, so use this time to mentally work through sticking points in your lifts or visualize the heavier loads to come. To help you master this essential aspect of strength training, I am going to post the warmup set percentages for each lift during this cycle.

Warmups are prep for the work sets. Patterning the range of motion, breath control, and proper mechanics of the lifts during warmup sets will translate to safer work sets and ultimately to continued gains under the bar. Note that the warmup weights are by definition easy, so you should not rest AT ALL between warmup sets. Your rest period is at most how long it takes to add the next weight to the bar (and wait for your partner to finish their set). Between work sets you should rest about 3 minutes.

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

Level 0/1
3x
10 Swings
1/1 Getup

Strength
30 minute limit

Levels 3/4

Back Squat
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
5 x 5 at 60%

Level 2

Back Squat
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
2 x 5 at 50%
3 x 5 at 60%

Level 0/1

5x
5 Tempo Squats (3211: 3 seconds down, 2 second pause, 1 second up, 1 second reset at the top)
50 Plank Shoulder Taps (should take about 30 seconds)
10/10 Single leg Hip Bridge
10/10 Single Arm Swings
Rest

Conditioning
Burpee Challenge Prep
10 Minutes AMRAP
30 seconds work
30 seconds rest

L3/4 – must perform burpees under pull-up rig, jump up and touch the pull-up bar with both hands each rep