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Monday 7/10/17

I want to take a minute to talk about nursing.

I don’t mean the science/art/practice of professional nursing in a hospital setting, rather the means by which many women choose to nourish their babies. We have several new-mom clients and/or coaches who are currently breastfeeding their children, which I believe is a good thing if that’s what they want to do. So in the interest of absolute clarity: it is the policy of MVMNT that nursing mothers may feed their babies however they see fit. This means that if someone wants to nurse openly in the gym, she may do so. She is feeding her child; you should assume that she is not putting on a show for your benefit. Any staring, jokes, criticism, or negative judgment directed at someone for nursing at the gym will not be tolerated.

If you have a problem with this policy, I will be more than happy to sit down with you and discuss at length my reasons. In the meantime, feel free to avert your gaze lest your eyes burn out of your skull for seeing a portion of a breast with an infant’s mouth on it.

Now that that’s off my chest:

Less than a week until the inaugural Liftoff 5 Bar meet! With that in mind, this is a pre-competition DELOAD week. All lifts should be performed at light percentages with the best form possible. Deload does not mean “phone-in” the workout. You should be thinking about proper breathwork, visualizing every part of the lift, making your technique perfect; so that when you go for a PR, your nervous system is primed for the heavy weight. PR’s don’t happen accidentally after you’ve been training seriously for a year or more. You’ve got to have mental clarity from consistent, deliberate practice in every training session; and physical capacity from lifting the right percentages with full range of motion and never missing reps in training (not to mention making sure that conditioning is secondary, and not the main focus of your workout).

Volunteer Loaders – Hey MVMNT Fam! We need plate loaders for the meet on Saturday. This is a workout in and of itself. We need two loaders starting at 9 am and will need volunteers through at least 12 pm. PLEASE contact Ivy ASAP to let us know if you’d like to volunteer. Even an hour of your time is helpful. Thank you!

Powerlifting Competition Rules: Click each lift to see OUR rules.


THE SNATCH: Rules of Performance

The barbell is centered horizontally on the competition platform. The athlete takes the start position behind the barbell. The athlete grips the barbell and bends at the knees. The barbell is gripped, palms downward and pulled in a single movement from the platform to the full extent of both arms above the head, while either splitting or bending the legs. During this continuous movement upward, the barbell should remain close to the body and may slide along the thighs. No part of the body other than the feet may touch the platform during the execution of the Snatch. The athlete may recover in her own time, either from a split or a squat position. The lifted weight must be maintained in the final motionless position, with both arms and legs fully extended and feet on the same line and parallel to the plane of the trunk and the barbell. The athlete waits for the Referees’ signal to replace the barbell on the competition platform. The Referees give the signal to lower the barbell as soon as the athlete becomes motionless in all parts of the body.


  • Pulling from the hang, defined as: stopping the upward movement of the barbell during the pull.
  • Touching the platform with any part of the body other than the feet.
  • Pause during the extension of the arms.
  • Finishing with a press-out, defined as: continuing the extension of the arms after the athlete has reached the lowest point of his / her position in the squat or split for both the Snatch and the Jerk.
  • Bending and extending the elbows during the recovery.
  • Leaving the competition platform or touching the area outside the competition platform with any part of the body before the complete execution of the lift.
  • Dropping the barbell from above the shoulders.
  • Failing to replace the complete barbell on the competition platform.
  • Releasing the barbell before the Referees’ signal.

COMPETITORS: You MUST sign up and you NEED to do it now. Weightlifting and powerlifting meets require a ton of planning. The sooner you sign up (ie not on Saturday) the smoother the meet will run. Help us help you.

Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups


Levels 2-4</em
(approximately 35 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:
3 x 5
Push Press

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

15 Minutes:
3 x 5
Overhead Squat
65% of 1RM Snatch

Levels 0/1
(30 Minutes)

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)

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