Read – Weighlifting Competition Preparation: Don’t Forget the Details by Greg Everett, Catalyst Athletics. Like any competition or test you will participate in, you should train how you fight.

July 4th – 10 am only at Larry Bell Park (weather permitting). All other classes are cancelled. As always, please sign up.

MVMNT Liftoff – We hope you’re starting to get into competition prep mode: cleaning up your diet, getting good sleep, etc. Hitting 5 one rep maxes in one day is going to be a test of your skill, strength and mental fortitude.

From 40 Years of Insight from Dan John (you may not know who Dan John is. But trust us, he’s one of the smartest strength and conditioning coaches of our lifetime.)

Dan John’s Lesson 11 – “90% of success is simply showing up.” Woody Allen

When I first began throwing the discus as a 118-pound tower of terror, I won a lot of meets. No matter what, the kids at the other school would tell me, “If (insert name of fat kid) would’ve been here, he would’ve beaten you.” I used to believe that crap.

Whenever I win something, especially now in the Internet age, I always find out later that “somebody else” would’ve won it if, of course, they’d just shown up. Folks, it’s a truism that should be stuck to your bathroom mirror. “Show Up!”

I’ve fond memories of helping a friend off the floor as he was dieting down for an amateur bodybuilding contest and he was doing depleting workouts. He was in a brain fog for probably three weeks. Of course, on the dais under the lights, he looked magnificent and won “easily.”

The dude showed up. If you’re gunna gunna, you have to show up to prove it. “Gunna gunna” was a phrase my mom used for people who were “gunna do this and gunna do that.” It’s like graduating from high school or college. I swear to you, if you just show up, you’re gunna gunna do just fine.

On July 16th, no one wants to hear about what you could have done if you were there or what weight you lifted in training when no one was looking. Doesn’t matter. Training is not competition.

Sometimes you need to put yourself to the test. Sometimes you need to stand up in front of a group of your peers with all eyes on you and be held to the standard.

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

Lift

Levels 2-4
(approximately 35-40 minutes)

Power Jerk Progression:
Footwork – dip and jump to power position
Behind the neck Power Jerk
Power Jerk

Split Jerk Progression:
Footwork – dip and jump to split position
Behind the neck Split Jerk
Split Jerk

10 Minutes E2MOM:
5 x 3
Push Press
Start at 70% and increase weight each set (try to end up 5-10# heavier than last week)

10 Minutes E2MOM:
5 x 2
Jerk
Sets across, use the same weight you finished with for the Push Press.

15 Minutes:
5 x 3
Overhead Squat
Sets across, 5% heavier than last week (or 85% of Squat Snatch 1RM)

Levels 0/1
(30 Minutes)

6x
5 Double Kettlebell Seated Press
5 Pull-ups (partner or band assisted — try not to use ring rows if possible)
5 Double Kettlebell Clean and Push Press
10 Alternating Kettlebell Swings
30 Seconds Plank Shoulder Taps (try to get 50+ taps)
Rest

Conditioning
Levels 0/1 will most likely be ready to start conditioning before the upper levels are finished lifting.
The clock will be running after they begin so Levels 2-4 may start the Swing EMOM individually as soon as they finish the lifts.

Levels 2-4
10 Minutes EMOM
15 Swings

Levels 0/1
10 Minutes AMRAP
Use the same slam ball for all 3 exercises.

5 Med Ball Jump Squats
10 Med Ball Sit-ups (reach the ball up over your head as you sit up)
15 Ball Slams