Level 1/2 Test is tonight. Don’t forget to sign up if you haven’t already.
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It is with the most bittersweet tears, we say congratulations and best of luck to Jason & Bethany Tharp in the next chapter of their lives.
“Hey y’all. So we’re moving. To Miami. We’ve known that a move would most likely be in our future with Jason’s next job but never expected this.
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Never in our wildest dreams did we imagine we would live at the beach year round with palm trees and ocean air! This is immeasurably more than we could have asked for or imagined. Thank you, Jesus. God is good and He works in amazing ways. That’s all I can say about that.
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We have been so blessed to call Marietta our home for the last 6 years. The Lord gave us time to build a life here that we have fallen in love with. Full of people that have our hearts. For this reason, I am full of all of the emotions as we pack up our home and I slowly come to the realization that this good season of our lives is coming to an end to make way for a new adventure.
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Happy and sad. Thankful and full of anticipation for what God has in store. A little overwhelmed with the timeline, but thankful there isn’t extra time for anxiety to fill my mind.
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The move will be quick, Guys – 2 weeks from today we will be in the U-haul. To all our Marietta friends – we love you and will miss doing life with you. At least Miami is fun to visit! The guest room will always be ready for you “
This will be Bethany’s last week in the gym. Please be sure to say your see you in Miami at the 2018 Wodapalooza’s to her.
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We are about 4 weeks out from the start of the CF Games Open 2017 so it’s time for another crash course in Snatch technique.
We will be going through the Barbell Snatch Progression just about every day, so you should to commit it to memory. We will continue to hit some of the regular strength lifts (specifically the Back Squat and Press) but we are going to also include Overhead Squats, Snatch Pulls, Drop Snatches, Power and Squat Snatches, as well as Cleans and Push Presses–so there won’t be any Deadlifts or Bench Press for the next four weeks.
Here is the progression for the Power Snatch:
3-5 reps of each movement
I have broken the sequence into 3 sections. When sharing a barbell with a partner, you switch at those breaks, NOT after each drill.
Hold the barbell with a snatch-width hook grip.
Dip + Shrug
Dip + High Pull
Dip + High Pull + Footwork transition
Overhead Squat
Behind the neck Jerk
Snatch Balance
Drop Snatch
Tall Power Snatch
Above the Knee Power Snatch
Power Snatch (from the Floor)
This progression covers all of the component parts of the snatch and includes a few drills to help reinforce confidence in the lift. Once you know the order of the exercises and how to perform them, it should take less than 5 minutes to get through the whole thing; however, it does require your diligent mindfulness in order to provide any improvement in your technique. If you simply go through the motions, you’re wasting your time and preventing someone else from using the barbell. LEARN the progression. MEMORIZE the sequence and the points of performance of each movement. FOCUS on what you’re doing when you’re doing it. Don’t worry about someone on the next platform, don’t talk to your training partners about how badly you want the Falcons to get destroyed this weekend or what you’re having for dinner.
Over the years we have posted (and reposted, and reposted again) a lot of links to various online resources that can greatly contribute to your lifting ability. Ignoring them is your loss. Visiting YouTube channels and dedicated Oly training sites to glean tips, tricks, more general knowledge about the techniques will make your time on the platform at MVMNT that much more productive.
Who to follow: Catalyst Athletics, California Strength, Hookgrip
Warmup
Jump Rope 3 Minutes
Hip Mobility
Downdog Push-ups
Skill
15 Minutes
All Levels
Barbell Snatch Progression
L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc
Strength
Levels 3/4
18 Minutes total:
This segment is EVERY TWO MINUTES so you have to work quickly, and you should have a really solid idea of what you’re putting on the bar each set BEFORE you get started (and on that note, 6AM crew, you should be doing your first set around 6:25, which means you need to get your asses through the warmup before 6:10)
A. 6 Minutes E2MOM (3 sets)
5 Overhead Squats
Increase weight each set
B. 12 Minutes E2MOM (6 sets)
3 Back Squats
End at ~85%
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Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.
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Level 2
18 Minutes (first work set starts at 3:00, last work set is at 15:00)
E3MOM
3 Back Squats
Work up to ~85% of your 1RM
Levels 0/1
18 Minutes (first work set starts at 3:00, last work set is at 15:00)
E3MOM
5 Double Kettlebell Squats
30 second Reverse Tabletop
***For those of you who are more experienced but still haven’t tested for Level 2 yet, you may do an extra set or take a few minutes to practice pull-ups, handstands or another skill during the Strength segment of class, especially if you find yourself waiting around for the barbell people to finish their lifts.
Conditioning
“Conspiracism”
12 Minutes AMRAP
Alternating with a partner:
30 Seconds Ball Slams
30 Seconds Rest
30 Seconds Pull-ups
30 Seconds Rest
L4 – 25# ball or heavier, you should get 15 or more slams and 15 or more pull-ups every round
L3 – 20# ball or heavier, aim for the same numbers as L4
L2 – jumping pull-ups or chin-over-the-bar hold for time if you can’t do pull-ups
L0/1 – ring rows