Monday 3/23/15

Monday 3/23/15

Open Competitors: Don’t forget to post your scores by 8 pm tonight. 

Our annual Member Appreciation BBQ goes down this Saturday! Come watch your friends finish 15.5 (10:30-12 are prime spectator hours.) and then have a beer and burger with your fellow athletes. The plan is to start cooking around 11:30 am. We are supplying the meat. You are bringing drinks and sides. (Please keep it pretty paleo.) Can’t wait to see everyone together this weekend!

WE HAVE A BIG ANNOUNCEMENT!!! Starting in April, Lyndzey and Trent will head the MVMNT Barbell Club! This Olympic weightlifting only class will be offered 4 times per week and is totally FREE during the month of April. The class will meet on Tuesdays and Thursdays at 7 pm, Saturdays at 10:30 am and Sundays at 12:00 pm. This class will break down the snatch, clean and jerk from start to finish. All levels are welcome. More details to come!

Warmup
Speed Ladder

3 Sets
5 Pull-ups 
10 Goblet Squats
5 Down dog Push-ups 
10 Kettlebell Swings

Lift
Levels 2-4

3-3-2-2-1
Deadlift

8-8-8-8-8
Push Press

Ascending sets for both movements.
Get heavy but keep it well within your capacity–this is not a one rep max day. 

Levels 0/1

5 x 3
Double Kettlebell Deadlift

5 x 8
Kettlebell Push Press (single arm 8 R/L)

Sets across for both movements.