Wednesday 5/16/18

Wednesday 5/16/18

MVMNT Liftoff – Make sure you’ve cleared your calendar for our 2nd MVMNT 5-Bar Liftoff on July 14th. Any Level 2 or higher can and should participate. This in-house competition is you versus you. Best part? The ENTIRE gym is on a program dedicated to helping you hit PR after PR on July 14th. (Thinking of skipping the Liftoff?? That’s the only day we’re testing 1RMs….soooooo hint hint.)

How does it work? Just like a real deal weightlifting and powerlifting meet!

8 am: Arrive at gym. Weigh-in & Begin warming up. Warmup will be on your own. There will be designated platforms and space for practice away from the competition platforms.

9 am: Olympic lifting begins.

You have three official attempts (not including your warmups) at each lift on the competition platform. We’ll start with the snatch. Yes, everyone will be watching. Kind of like the Open but more like the Masters. Only one person is lifting while everyone is watching. (It’s a little nerve-racking. But that’s how tests in life are. You’ll be fine and we’re here to coach you.)

We will go through the roster with each lifter attempting their first lift. Once everyone has tried lift #1, we’ll start over at the top of the roster and everyone will hit their second attempt. Again, once everyone has attempted lift #2, we’ll start back at the top of the roster and start lift #3. Once everyone has had three attempts at the snatch, we’ll move on to the clean and jerk. Each of the five lifts will work just like this.

Over the coming weeks, we’ll fill you in on all the details including tips for game day, what constitutes a good lift (yep, there’ll be judges) and lots and lots of videos to watch.

Liftoff Tip #1 – Watch the best lifters lift. YouTube should be your best friend for the next two months. Start here:

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups


Lift

10 Minutes:
Barbell Snatch Progression
Then practice with manageable weight

Then 25 Minutes:

Levels 2-4

6x
4 “Paused” Bench Press
Sets across: all work sets at the same weight – 75% of working 1RM
Rest 3 minutes between sets.

Levels 0/1
For these circuits, you should have about 30 seconds rest each minute.

A.
3x
10 Seated Press
16 Ring Rows
24 Alternating Swings
30 seconds Side Plank R
30 seconds Side Plank L

Rest two minutes between Circuit A and B.

B.
3x
10 Floor Press
12 Single Arm Row R
12 Single Arm Row L
30 seconds Hang Knee Tucks (pause for 2 seconds with knees up each rep)
30 seconds Plank Up/Down

Conditioning

“Famicom”
(10 minute limit)

Levels 2-4
21-15-19
Clean and Push Press/Jerk
Box Jumps

L4 – 135/95, 24/20
L3 – 105/75, 24/20
L2 – 75/55 minimum OR 2kb Cln+PP, no rx height box

Levels 0/1
5x AFAP
9 Double KB Clean and Push Press
9 Box Jumps (OR 20 yd Broad Jump)

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