Friday 6/24/16

Friday 6/24/16

Level tests are coming up in two weeks. We’re looking for the next Level 3s. If you have yet to pass the level 3 conditioning standard….you might get a courtesy reminder. <insert cheesy smiley face>

Drop the bar. But not exactly. There’s a correct way to do it. And a lot of very very wrong ways. 

Generally snatches, cleans and jerks are dropped to the floor after the completion of successful reps. But when an athlete is doing multiple reps of the snatch or clean from the hang, or multiple consecutive reps in the jerk, push press or other overhead lifts, the athlete will need to lower the bar under control to the appropriate position. This can be intimidating and made unnecessarily difficult and unsafe if the athlete doesn’t know how to lower the bar properly.

Keep your bar on your platform safely. Read more about Lowering the Bar Between Reps

The Seventh Element: Intro to the Barbell is going down Saturday, July 2nd at 10:30 am. This class is for anyone making the transition from kettlebells to the bar. Trent will show how the movement principles using the bell translate to the bar. You get a ton of practice on the deadlift, back squat, press and power clean. Totally free. You’re welcome to take this class as many times as you like. The same material will be covered each month. Happy lifting!

Warmup
Dynamic Athletic Movement
Hip Mobility Series

Clean Progression
L3/4 – Barbell – stop after Power Cleans
L0-2 – PVC – stop after Hang Power Cleans

Review Jerks

Lift

3 – 3 – 3 – 3 – 3
Power Jerk

Work up to a heavy triple.

Levels 0/1
8 x 5/5 (R/L)
Kettlebell Push Press (continue working until higher levels are done with jerks)

Conditioning

“Next Episode”

Levels 3/4
10 Minutes AMRAP
3 Power Cleans (L4 – 155/115/, L3 135/95)
5 Box Jumps (30/24)

Level 2
E2MOM 10 Minutes
3 Power Cleans
5 Box Jumps (24/20)

Levels 0/1
E2MOM 10 Minutes
15 Kettlebell Swings
5 Box Jumps

Log your strength and conditioning work on Beyond the Whiteboard. Don’t have an account? Email ivy@mvmntgym.com to make your request.