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Monday 7/31/17

Massive Congratulations to our Tribe: Lyndzey, Mark & Anna!!!!

So many emotions over this weekend. It didn’t go as we had planned on paper and I was hoping to hit some different numbers but I’m walking away a better athlete and a better competitor for it. My first national meet is in the books and I can’t wait to be on the stage again- hopefully a little less nervous the next time around. I couldn’t have done any of it without my coach, @dare_to_express_yourself . You know me better than I know myself and you know how to pull stuff out of me that I didn’t even know I had. Thanks for dealing with my nervous, amped self. I wouldn’t be where I am without you. PS she also killed it this morning in her session. Lyndzey, I hope to one day be the strong, fierce competitor that you showed me today. Not only are you a fantastic coach but an exceptional role model for me to look up to. #AO2 #hungryformore #happybutneversatisfied #powerduo #trytostopus #weDAREyou

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Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups

3x
Push-ups (L4: 20, L3: 15, L0-2: 10)
1/1 Getup

Strength

Levels 2-4

20 Minutes E2MOM (10 sets)
1. 3 Bench Press at 80% of 1RM
2. 3 Pendlay Row at ~50% of 1RM Deadlift

Since many of you will be sharing a platform it is going to be essential that you move quickly on and off the bench, get set, and hit the reps. If there are 2 people on a platform, each one should start at a different exercise and switch off on opposite minutes. More than 2 and you will have to coordinate amongst yourselves to stay on the right interval.

The Pendlay Row is a barbell bent over row in which the bar comes to rest on the floor at the end of each rep. Set up as if you were going to perform a deadlift, shoulders over the bar, chest almost parallel to the floor. Grip the bar firmly and pull it into your belly using your arms and lats. YOUR LEGS SHOULD NOT MOVE DURING THIS LIFT.

From Mr. Pendlay himself…..

Levels 0/1

5 sets (~20 minutes)
6 Kettlebell Floor Press
12/12 1 Arm Row
30 Second Reverse Table
Rest 60 seconds

Conditioning

“Suntoucher”

Levels 3/4
5x AFAP
(12 minute limit)

5 Power Cleans
10 Handstand Push-ups
20 Ball Slams

L4 – 155/115
L3 – 135/95

Level 2
5x AFAP
(12 minute limit)

5 Power Cleans
10 Push Press
20 Ball Slams

L2 – 95/65 OR DKB Cleans and Push Presses

Levels 0/1
10 Minutes AMRAP

5 Double Kettlebell Clean and Push Press
10 Push-ups
20 Ball Slams