Massive congratulations to Becci Holcomb!!! She took 3rd place in her category qualifying her for the 2017 Arnold Sports Festival!

My best squat from #usaplrawnationals. 485 lbs. #squat #girlswhopowerlift #thisisfemalepowerlifting #speedweight #dynamicspineandsport @dynamicsportstherapy

A video posted by Becci PrettySTRONG Holcomb (@prettystrongbec) on Oct 17, 2016 at 7:51pm PDT

Warmup

Dynamic Athletic Movement

10 Minutes – Animal Locomotion
10 yd Downdog Walk
10 yd Lateral Ape Walk
10 yd Backwards Downdog Walk
10 yd Lateral Monkey Walk
10 yd Panther Crawl
10 yd Frog Hop
10 yd Backwards Panther Crawl

Lift

Levels 3/4

Take 15 Minutes to work up to a heavy single Back Squat.
Then 6 Minutes E2MOM
3 Squats at 85% of today’s heavy single (do NOT use new 1RM)

Level 2

5x
3 Back Squat at 85% (calculate from most recent 1RM)
Rest 30 seconds
30-45 second Push-up Position Plank

Levels 0/1

5x
5 Kettlebell Squats (Goblet or Double KB)
Rest 30 seconds
30 second Push-up Position Plank
Rest 60 seconds

Conditioning

“Bad Seed”

10 Minutes AMRAP
5 Pull-ups
10 Push-ups
15 Sit-ups

L4 – C2B
L3 – chin over bar
L2 – band assisted
L0/1 – ring rows, box push-ups