Friday 3/6/15

Friday 3/6/15

Today is the day for Becci at the Arnold Sports Festival.
Lifting starts at 8am.
She’s in Flight C.
THIS IS WHY WE TRAIN!
Do what you came here to do!
Team PrettySTRONG is proud of you!
Xoxo Bring it home, coach Amanda!   -Vanessa

From Tank Tops and Deadlifts: the story of Becci Holcomb

“Before becoming the powerlifting sensation who is pursuing her doctoral degree at Life University in Georgia, Holcomb tackled one of the hardest jobs available – being the oldest of ten children. It is a job with responsibilities that dwarf many of those within the powerlifting industry.

During her years in middle school and high school, struggles began piling up for Holcomb – struggles that proved to become obstacles that stood between Holcomb and her true potential for over a decade.

I had a mother who wasn’t the kindest, my childhood was a bit rough,” said Holcomb.

“She told me frequently how I was too fat to do anything. She would tell me that I needed to go on a diet and that I shouldn’t wear tank tops or anything without sleeves because I shouldn’t show my chunky arms.”  Read the full story here.

The entire MVMNT staff couldn’t be more proud. When Becci walks into a room, you know it, you feel it. Her energy is positively electric. She can get you pumped up to take a heavy lift and in the same moment make you feel cool as a cucumber. She is a total badass. 

So stop what you’re doing right now, go show her some love on her Facebook page or follow her on Instagram. And then…

WATCH BECCI LIVE AT THE ARNOLD SPORTS FESTIVAL ON BODYBUILDING.COM NOW

Becci will be lifting from 9:30 am until around 12 pm today, Friday, March 6th. 

Warmup
Dynamic Athletic Movement 
Hip Mobility Series

Competitors
Spend some time foam rolling your pecs, back, and lats, followed by isolated shoulder and arm stretches with the bands on the pull-up rig.  Wall/floor slides for those with really tight shoulders. 

Practice Snatches and Overhead Squats with empty bar. 

Non-Competitors
Same warmup as yesterday. 

Conditioning
CF Games Open 15.2

Open Competitors and Levels 3/4 
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats 
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats 
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.  

OPEN/L4 – 95/65, chest to bar pull-ups 

L3 – same as Masters

**MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

**MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

**Scaled Competitors check the CrossFit Games site for modifications.

Level 0-2

If you are not participating in the open:
12 minutes AMRAP
12 Goblet Squats 
12 Pull-ups/ring rows

L2- 24/16