THIS IS WHAT YOU’VE BEEN TRAINING FOR – 5 BAR MEET on JULY 14th!
Next Saturday, we will be testing our 1 rep maxes in the 5 Bar Meet. This is just like a real-deal weightlifting/powerlifting meet.
Arrive at the gym at 8am.
Lifts start at 9am.
You will have 3 attempts at each lift. You will have judges, and you will (hopefully) have some PRs!

There are standards for each lift. Squat standards were posted yesterday. Here are your Bench Press and Deadlift standards:

Bench Press Rules of Performance

The bench shall be placed on the platform with the head facing the front or angled up to 45 degrees.
The lifter must lie on his back with head, shoulders and buttocks in contact with the bench surface. The feet must be flat on the floor (as flat as the shape of the shoe will allow). His hands and fingers must grip the bar positioned in the rack stands with a thumbs around grip. This position shall be maintained throughout the lift. Foot movement is permissible but must remain flat on the platform. The hair must not hide the back of the head when lying down on the bench. The Jury or Referees may require the lifter to affix his/her hair accordingly.
To achieve firm footing the lifter may use flat surfaced plates, or blocks not exceeding 30cm in total height.
Not more than five and not less than two spotters/loaders shall be on the platform at any time. After correctly positioning himself, the lifter may enlist the help of the spotter/ loaders in removing the bar from the racks. The lift-off if assisted by the spotter/loaders must be at arms’ length.
After removing the bar from the racks, with or without the help of the spotter / loaders, the lifter shall wait with straight arms elbows locked for the Chief Referee’s signal. The signal shall be given as soon as the lifter is motionless and the bar properly positioned.
The signal to begin the attempt shall consist of a downward movement of the arm together with the audible command “Start”.
After receiving the signal, the lifter must lower the bar to the chest or abdominal area (the bar shall not touch the belt). The lifter must then return the bar to straight arms length elbows locked. When held motionless in this position the audible command “Rack” shall be given together with a backward motion of the arm.

Causes for Disqualification of a Bench Press

Failure to observe the Chief Referee’s signals at the commencement or completion of the lift.
Any change in the elected lifting position during the lift proper i.e. any raising movement of the head, shoulders, or buttocks, from the bench, or lateral movement of hands on the bar.
Heaving, or sinking the bar into the chest or abdominal area after it is motionless in such a way as to make the lift easier.
Any downward movement of the whole of the bar in the course of being pressed out.
Bar is not lowered to chest or abdominal area i.e. not reaching the chest or abdominal area, or the bar is touching the belt.
Failure to press the bar to straight arms’ length elbows locked at the completion of the lift.
Contact with the bar or the lifter by the spotter/loaders between the Chief Referee’s signals, in order to make the lift easier.
Any contact of the lifter’s feet with the bench or its supports.
Deliberate contact between the bar and the bar rests support.

Deadlift Rules of Performance

The lifter shall face the front of the platform with the bar laid horizontally in front of the lifters feet, gripped with an optional grip in both hands and lifted until the lifter is standing erect.
On completion of the lift the knees shall be locked in a straight position and the shoulders back.
The Chief Referee’s signal shall consist of a downward movement of the arm and the audible command “Down”. The signal will not be given until the bar is held motionless and the lifter is in the apparent finished position.
Any rising of the bar or any deliberate attempt to do so will count as an attempt. Once the attempt has begun no downward movement is allowed until the lifter reaches the erect position with the knees locked. If the bar settles as the shoulders come back (slightly downward on completion) this should not be reason to disqualify the lift.

Causes for disqualification of a deadlift

Any downward movement of the bar before it reaches the final position.
Failure to stand erect with the shoulders back.
Failure to lock the knees straight at the completion of the lift.
Supporting the bar on the thighs during the performance of the lift. If the bar edges up the thigh but is not supported this is not reason for disqualification. The lifter should benefit in all decisions of doubt made by the referee.
Stepping backward or forward or moving the feet laterally. Rocking of the feet between ball and heel is permitted. Foot movement after the command “Down” will not be cause for failure.
Lowering the bar before receiving the Chief Referee’s signal.
Allowing the bar to return to the platform without maintaining control with both hands (i.e., releasing the bar from the palms of the hand).

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

Lift

Levels 2-4

20 Minutes:
Bench Press
2/1/1/1 at 85/90/95/100%

20 Minutes:
Deadlift
2/1/1/1 at 85/90/95/100%

Levels 0/1
Two high intensity circuits for you guys today: I want you to go for max reps each 40 second interval (you should get 10-20 reps on most of these exercises). Perform the 4 exercises, rest one minute, and repeat for 3 total rounds. Rest TWO minutes after part A and go right into part B, following the same format.

A. 3x
40/20 interval
Alternating Goblet Step-ups
Mountain Climber Push-ups
5 yd Lateral Shuttle Run (touch cone with outside hand)
Scissor Kicks
Rest

** REST TWO MINUTES before going on to the next section**

B. 3x
40/20 interval
Battle Ropes (hold deep split stance, switch halfway)
Alternating Dynamic Lateral Lunge (no weight)
Medicine Ball Cross Chop
Box Squat Jumps
Rest

Core

“Shortcut to Shredded”
3x
40 yd Suitcase Walk R/L
30 seconds Ring Plank (sub Shoulder Taps if necessary)
10 Erg Pike Ups (sub Inch Worms if necessary)
20 Ball-up Situps