Weekend in Review: MVMNT Tribe made their Olympic weightlifting debut on Saturday at a USAW sanctioned meet in Newnan. Anna Fisher (Junior), John Livergood and Mark Sauro (both Masters) took gold in their respective age and weight classes. Rachel Schmalzriedt took silver losing only to a national qualifier. All of these lifters went 5×6 under the watchful eye of Coach Lyndzey. 

Tribe started last May with a small group of lifters who, regardless of experience, were stripped of any weight on the bar. For months, Tribe (myself included) worked with nothing but the bar and maybe a pair of tens if you got the go ahead. It has been a humbling and sometimes grueling process. Rather than throw a bunch of haphazardly trained weightlifters into a meet, which we see all over the place at meets, Lyndzey made Tribe earn every tiny little kilo added to the bar over the course of the better part of a year. Just like any MVMNT cycle or goal set, the slow consistent progress has paid off…way off. Tribe is healthy and injury free. They continue to put up PRs and learn the nuances of the sport. Congratulations to the whole team and many thanks to the friends and family that drove all the way to Newnan to show your support!! 

Lyndzey is accepting new Tribe members starting after Labor Day. Their next big meet is planned for January 2017. Tribe meets Tuesdays & Thursday at 7:00 pm and Saturdays at 10:30 am. 

We are sad to announce that Braden has left MVMNT Gym….but for a great reason. Braden has been hired onto the police force and started training bright and early this morning. Mario and Trent will be taking over Braden’s classes and we may even see some guest instructor appearances from Greg Pellerito. We wish Braden all the luck and grit on his new career path. 

Congrats go out to Coach Amelia!!! Amelia and Will tied the knot on Saturday at the Georgia Freight Depot. Amelia will be back coaching after Labor Day.

Intro to the Bar: This Saturday at 10:30 am. This is a free class for newly crowned Level 1 & 2s making the move from all KB strength workouts to the barbell. We will cover the deadlift, press, back squat and power clean. 

Labor Day: New You Challenge at 9:00 am & Functional Fitness at 10:00 am. These are the only two classes that day. Everything else is cancelled. 

Tactical Strength Challenge: Sign up by September 1st to get the free t-shirt. The TSC will take place at our gym on October 1st at 9:00 am. $35. 1RM deadlift, 1 attempt at ME pullups, 5 min snatch test. This is a nationwide competition with prizes awarded to the top three in each division. $35. Join us!! Sign up here.

Warmup
Dynamic Athletic Movement
Hip Mobility Series

Lift
Levels 2-4
5 – 5 – 5+(AMRAP) USE 2 SPOTTERS!
70 – 75 – 80%
Squat

Levels 0/1
5 x 7
Double Kettlebell Front Squat

Skill
Level 4
5 x AFAP
5 Weighted Pull-ups
15 Push-ups
25 second L-sit
20 Wall Balls

ALL OTHER LEVELS NOT AFAP
Break up reps into manageable sets

Level 3
20 Weighted Pull-ups
60 Pushups
100 second L-sit
75 Wall Balls

Level 2
30 Chin-ups
30 Hanging Scap Retractions
50 Pushups
100 Second L-sit
50 Wall Balls

Levels 0/1
50 Ring Rows
30 Hanging Scap Retractions
30 Box Pushups
180 Second pushup position plank
50 Wall Balls