BECCI HOLCOMB

2017 USAPL OPEN NATIONAL CHAMPION!!!

611 lb third attempt squat. PR from last years open nationals by 32 lbs. #opennationals2017 #usapl #singleply #prettystrongpowerlifting #gatabarbell #townsheiko #squats #girlswhopowerlift #nationalchampion #streakygainz #enhancednrg

A post shared by Becci Holcomb (@prettystrongbec) on May 21, 2017 at 10:41am PDT

22 lb bench press PR! 336 lbs! #opennationals2017 #enhancednrg #streakygainz #nationalchampion #girlswhopowerlift #prettystrongpowerlifting #howmuchyabench

A post shared by Becci Holcomb (@prettystrongbec) on May 21, 2017 at 11:10am PDT

501 lbs third deadlift. PR at this body weight. This pull put the icing on the cake for me. I weighed in at my lowest meet weight to date. -17 kilos from late October. I couldn't have done this without my coach @jamestownaend, @streaky_yates_ and @gb267 for all the nutrition help. #gatabarbell #streakygainz #enhancednrg #prettystrongpowerlifting #girlswhopowerlift #nationalchampion #deadlift #howmuchyadeadlift

A post shared by Becci Holcomb (@prettystrongbec) on May 21, 2017 at 11:46am PDT

Warmup
Jump Rope 3 Minutes
Hip Mobility
10 Downdog Push-ups

Skill
Barbell Snatch Progression
15 Minutes

All levels will follow the progression as a group the first time through.

L3/4- Once through with an empty bar, then add a little weight and practice Hang Squat Snatch
L2 – Once through with a PVC pipe, then again with an empty bar
L0/1 – Once through with a PVC pipe, then alternate between Turkish getups and sets of 10 heavy swings until time is up

Conditioning
“Redpilling”

AFAP (25 Minute limit):
Double Unders
25 Push-ups
Double Unders
25 Toes To Bar
Double Unders
50 Overhead Reverse Lunges
Double Unders
25 Toes to Bar
Double Unders
25 Push-ups
Double Unders

L4 – 50 Double Unders, 95/65 OH Reverse Lunges
L3 – 30 Double Unders, 75/55 OH Reverse Lunges
L2 – 20 Double Unders (if mixing in with singles) OR 125 Single Unders, Bumper Plate OH Lunges
L0/1 – substitute 100 Single Unders for DUs, Hanging Knee Tucks or V-ups for T2B, Goblet or BW Lunges