Thursday 7/13/17

Thursday 7/13/17

B-day Shoutout! – Happy Birthday goes out to Anna “Lifty Fishy” Fisher!!

Every single MVMNT Member should make plans to stop by the gym on Saturday to cheer, observe & support fellow MVMNT members as they attempt their very first 5 bar meet. Understand that the standard strength sport is one or other: either powerlifting or weightlifting. These badass members are stepping up to do both. IN.ONE.DAY.

No matter how much weight they lift, their determination and commitment to test themselves deserves your respect and accolades…in person.

Friends and family are absolutely welcome and encouraged to come watch!! The more people we have at the gym supporting this event, the more weight will be lifted. It’s science.

Respect the Lifter – Please pay attention as you are coming in and out of the gym. When a lifter is on the platform about to lift, please put your voice on silent or vibrate and avoid walking thru the lifter’s line of sight.

Liftoff Competitors – Know the Rules. And when we say rules, we mean the standard by which you should be performing these five lifts every time you walk into the gym.

Weigh-insWeigh-in is at 8 am. Not 8:15. Not 8:30. Don’t bother showing up at 8:45. You need to get weighed in, starting eating and drinking water and warming up. An hour isn’t a lot of time to warm up and get your stomach and nerves settled. You need to get to the gym on time and get going. Remember, this isn’t a regular training day. This is meet day.

Opening Attempts – You will be required to submit your snatch and clean & jerk opening attempt weights at weigh-in. (This allows us to order the flights.) During the break, there will be an announcement to submit your openers for the powerlifts to the score table.

Powerlifting Competition Rules: Click each lift to see OUR rules.

Squat.
Bench.
Deadlift.

Olympic Weightlifting Competition Rules

Snatch.
Clean & Jerk.

***EXTRA***
The meet day checklist.

Every meet it seems like I forget some vital pieces or someone is hitting me up for something at the meet. So why not make a checklist of what’s important? Check this stuff off a few days before the meet. It’s important to pack a few days beforehand just to get rid of that little bit of extra stress it can cause.

____ Full change of clothes: tee/tank, shorts/leggings, bra, compression undies
____ Squat shoes
____ Knee sleeves
____ Belt
____ Wrist wraps
____ Deadlift socks
____ Deadlift shoes
____ Towel(s)
____ Sandwiches
____ Bananas
____ Hydration drinks (Gatorade or Pedialyte)
____ Mobility tools (Roller, Lax Ball, etc)
____ Deodorant
____ Baby Powder
____ Ibuprofin, Tylenol, Biofreeze, voodoo ointment
____ Headphones

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

Lift

Levels 2-4

15 Minutes:
3 x 5
Bench Press
45/55/65%

15 Minutes:
3 x 5
Deadlift
45/55/65%

Levels 0/1
(30 Minutes)

6x
5 Double Kettlebell Floor Press
5/5 Single Leg Deadlifts
1/1 Turkish Getup
30 Seconds Reverse Table
Rest

Conditioning

“Blind Forensics”

Levels 3/4

10 Minutes AMRAP
5 Bar Muscle Ups
20 Alternating Double KB Farmer Lunges

L4 – 2×24/18
L3 – 12×22/16

Levels 0-2

10 Minutes AMRAP
10 Pull-ups
10 Push-ups
20 Alternating Lunges

L2 – 2×20/14, 2KB farmer hold lunges
L0/1 – ring rows, box push-ups, single KB goblet lunges