Tuesday 1/30/18

Tuesday 1/30/18

Huge congratulations going out to Becci and Amanda from Team PrettyStrong!!! Nice work, Ladies!!!

InstaFame – Wondering why Khadijah is all over our Insta today?!? There’s a specific reason….check it out here.

Feeling Inspired?? – Ladies are killing it all over the place! If you want to get on their level, grab a spot in Lyndzey Dare’s weightlifting series. Continue building strength and refine the techniques you worked on last month. Class meets every Tuesday evening. If you haven’t had the opportunity to work with Lyndzey, get on it. She is an absolute master of her craft, a beast on the platform and a talented coach. Whether you want to prep for the Open, actually scoop the bar into your hips or finally understand what “finish the pull” means (it’s like the toe pick! of Olympic weightlifting), you will walk away a better lifter under Lyndzey’s watchful eye.

  • Snatch 101 @ 5 or 6 pm. Only 4 people per hour. Recommended for Levels 0-2.
  • Weightlifting 102 @ 7 pm. Limited to 6 people. Recommended for seasoned Level 2s and above.
  • $100 for all four classes.
  • Sign up on Mind Body!!!

Because we all want to feel like crying in celebration of a PR. Sign up for the series. You will thank yourself.

I’m so grateful to receive such an honor as this! I couldn’t have done it without Dave and the @cal_strength team! Thank you @pwa_weightlifting #american105 #weightlifting #americanweightlifting #usa #Repost @pwa_weightlifting with @get_repost ・・・ Congratulations to the Pacific Weightlifting Senior Athlete of the Year – Wes Kitts @weskitts22 is one of the PWA’s strongest lifters (ever!), he holds the USAW AMERICAN RECORD for the SNATCH and represented the USA at the 2017 IWF WORLD CHAMPIONSHIPS. You won’t find a stronger lifter anywhere! Wes joins the list of the legendary PWA lifters who have made the PWA the STRONGEST LWC in the USA! GREAT LIFTING WES! #PWA #athleteoftheyear #strong #strongestLWC #USAW #snatch #clean&jerk

A post shared by Wes Kitts (@weskitts22) on


Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups

Skill
10 Minutes E2MOM

Levels 3/4

First Minute:
Single Leg Squat (standing on a box, with one leg hanging down off the side as you squat)
30 Seconds Right leg
30 Seconds Left leg
Second Minute
~60 Seconds Pike Stretch (hinging at the hips in a deep forward bend with legs fully extended, you can hold a post to assist if necessary)

Levels 0-2

First Minute:
Russian Step Up (one foot stays on the box for the set, the other knee is lifted to parallel without the foot touching the box)
30 Seconds Right leg
30 Seconds Left leg
Second Minute
~60 Seconds Pike Stretch (hinging at the hips in a deep forward bend with legs fully extended, you can hold a post to assist if necessary)

Strength

Levels 2-4
18 Minutes

E3MOM
3 Bench Press
Work up to ~85% of your 1RM

Levels 0/1
18 Minutes

E3MOM
5 Double Kettlebell Floor Press
30 second Side Plank R/L

Skill

Muscle-ups require a baseline of pull-up and dip strength, and there is NO shortcut to achieve it. You should be able to perform a solid, no-kip set of 5 strict dead hang chest to bar pull-ups and 5 controlled, deep ring dips if you want to get a muscle-up (and have the requisite strength to train multiple reps without risking injury). This is an opportunity to practice your best technique for these exercises, with full range of motion. The rep scheme and overall volume is low, but there isn’t a lot of rest time, so move with purpose and stay focused.

10 Minutes EMOM (10 Rounds)

Pull-ups/Dips

Every minute perform the required number of pull-ups first, then dips, then rest until the next minute starts.

L4 – 3 Strict Chest to Bar, 3 Strict Ring Dips
L3 – 3 Strict, 2 Strict Ring Dips
L2 – 2 Strict, 3 Box Dips (between 2 boxes)
L0/1 – 5 Scap Retractions, 5 Box Dips (in front of one box)