Wednesday 5/31/17

Wednesday 5/31/17

Major Congratulations to Anna Fisher and the UGA Women’s 8 Rowing Team taking home the silver medal this past weekend at Lake Lanier in the 2017 American Collegiate Rowing Championship!!! While Anna is not on the water, she is preparing for the USA Weightlifting American Open Series in Miami next month along with Lyndzey and Mark. Anna will join Team MVMNT this summer, not as Intern, but as Coach!! We are excited to have her watchful eye on the platform.

New You Challenge – Our next Challenge will start June 26th. If you have a lady in your life that is ready to get back to the gym, this is by far the best way to do it. We have been consistently pleased with progress in movement, change in nutrition habits and pounds and inches lost by every single person that completes the challenge as prescribed.

MVMNT Liftoff – Save the date for June 17th. ALL MEMBERS planning to test your lifts should make plans to join us for a 3 hour workshop on June 17th. We will go over the rules, COMMANDS, technique, attempt selection, intra-meet nutrition: EVERYTHING you need to know come game day. Everything you learn during this workshop will be applied during the last training cycle leading up to the meet. We highly HIGHLY recommend (if not require) that everyone attend this workshop.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups


Lift

30 Minutes

Levels 2-4 will all work on Push Jerk technique with PVC/Empty barbell together.
Levels 0/1 will go right to the Kettlebell Floor Press circuit after the warmup.

Levels 3/4
Push Jerk drills
-Footwork only
-Head/arm movement (push press pattern)

Then,
5 x 2
Squat Clean and Split Jerk at 70% of Push Press

Then,
3 x 2
Bench Press 90% of 1RM (if you don’t have a recent 1RM, your heavy triple from 2 weeks ago should be about 85%)
Rest 3 minutes between sets.

Level 2
Clean Progression

5 x 2
Hang Squat Cleans and Split Jerk at 70% of Push Press

Then,
3 x 3
Bench Press at 85% of what you ended on last week (OR Work up to a heavy triple Bench Press)
Rest 3 minutes between sets.

Levels 0/1

6x
5 Double Kettlebell Floor Press
10/10 Step Ups
5 Pull-ups (use bands or practice hanging scapular retractions)
30/30 Side Plank
60 seconds Rest

***If you finish 6 sets and the other Levels are still working, ask the coach to help you with a skill–handstand hold, , Turkish Get-up, etc.*** However if you are finishing ten minutes early, you’re probably going too light or not giving maximum effort on the exercises. Don’t rush from one exercise to the next, take your time and recover so you can give each rep everything you’ve got.

Conditioning

Greyskull Prison Workout
(12 minute limit)

Levels 2-4
13!
Swings
Burpees

L4 – 32/24k
L3 – 28/20k
L2 – 24/16k

Levels 0/1
11!
Swings
Burpees