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Tuesday 1/2/18

I hope everyone had a great holiday season and survived all the rich food and drink and quality family time.

The start of the new year is traditionally a time to reflect on how last year went, and set goals for the current year. With regard to your experience at MVMNT, that means taking stock of all the PR’s and new skills you achieved in the last twelve months, as well as acknowledging any injuries you may have gotten or aspects of your training that you neglected. Once you’ve reviewed all that, set realistic goals for 2018. The SMART model for goal-setting is useful here. Goals should be Specific, Measurable, Achievable, Relevant, and Time-bound. In other words, “I want to be fitter,” “I want to cut down on drinking,” “I want to lose some weight,” “I want to eat better” are all terrible goals. “I want to lose 10 pounds by July 1st” or “I want to only drink alcohol one night a week” are better goals. “I want to get my first ring muscle up” is a great goal–if you can already pass the Level 3 test; if you still can’t do five beautiful strict chest to bar pull-ups, the muscle up is probably not going to happen for you soon. If you perform an honest self-assessment you should be able to come up with several reasonable fitness/performance related goals to work toward in 2018.

Since we are about 8 weeks out from the start of the CF Games Open 2018, my first goal for all of you is to have a thorough exposure to the barbell Snatch exercise over the next four weeks.

We will be going through the Barbell Snatch Progression just about every day, so you should to commit it to memory. We will continue to hit some of the regular strength lifts (specifically the Back Squat and Press) but we are going to also include Overhead Squats, Snatch Pulls, Drop Snatches, Power and Squat Snatches, as well as Cleans and Push Presses–so there won’t be any Deadlifts or Bench Press for the next four weeks.

Here is the progression for the Power Snatch:

3-5 reps of each movement

I have broken the sequence into 3 sections. When sharing a barbell with a partner, you switch at those breaks, NOT after each drill.

Hold the barbell with a snatch-width hook grip.

Dip + Shrug
Dip + High Pull
Dip + High Pull + Footwork transition

Overhead Squat
Behind the neck Jerk
Snatch Balance
Drop Snatch

Tall Power Snatch
Above the Knee Power Snatch
Power Snatch (from the Floor)

This progression covers all of the component parts of the snatch and includes a few drills to help reinforce confidence in the lift. Once you know the order of the exercises and how to perform them, it should take less than 5 minutes to get through the whole thing; however, it does require your diligent mindfulness in order to provide any improvement in your technique. If you simply go through the motions, you’re wasting your time and preventing someone else from using the barbell. LEARN the progression. MEMORIZE the sequence and the points of performance of each movement. FOCUS on what you’re doing when you’re doing it. Don’t worry about someone on the next platform, don’t distract your training partners talking about what you’re having for dinner, or how great the Saints are and how bad the Falcons suck this year.

Over the years we have posted (and reposted, and reposted again) a lot of links to various online resources that can greatly contribute to your lifting ability. Ignoring them is your loss. Visiting YouTube channels and dedicated Oly training sites to glean tips, tricks, more general knowledge about the techniques will make your time on the platform at MVMNT that much more productive.

Who to follow: Catalyst Athletics, California Strength, Hookgrip

Whole Life Challenge – MVMNT Gym is in: Nutrition, Sleep, Exercise, Mobility & Hydration Challenge. There is huge discount if you sign up by January 3rd. Learn more here:

If you decide to do the WLC with us, join our team: MVMNT Gym. More details forthcoming. It’s time to get back on track. Sign up.

Jump Rope 3 Minutes
Hip Mobility
Downdog Push-ups

15 Minutes
All Levels
Barbell Snatch Progression
L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc


Levels 3/4
18 Minutes total:
This segment is EVERY TWO MINUTES so you have to work quickly, and you should have a really solid idea of what you’re putting on the bar each set BEFORE you get started (and on that note, 6AM crew, you should be doing your first set around 6:25, which means you need to get your asses through the warmup before 6:10)

A. 6 Minutes E2MOM (3 sets)
5 Overhead Squats
Increase weight each set

B. 12 Minutes E2MOM (6 sets)
3 Back Squats
End at ~85%

Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.

Level 2
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

3 Back Squats
Work up to ~85% of your 1RM

Levels 0/1
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

5 Double Kettlebell Squats
30 second Reverse Tabletop

***For those of you who are more experienced but still haven’t tested for Level 2 yet, you may do an extra set or take a few minutes to practice pull-ups, handstands or another skill during the Strength segment of class, especially if you find yourself waiting around for the barbell people to finish their lifts.



12 Minutes AMRAP
Alternating with a partner:

30 Seconds Ball Slams
30 Seconds Rest
30 Seconds Pull-ups
30 Seconds Rest

L4 – 25# ball or heavier, you should get 15 or more slams and 15 or more pull-ups every round
L3 – 20# ball or heavier, aim for the same numbers as L4
L2 – jumping pull-ups or chin-over-the-bar hold for time if you can’t do pull-ups
L0/1 – ring rows