Friday 10/6/17

Friday 10/6/17

Gymnastics – If you attended Wednesday’s class, check your inbox for your homework and video demos from Amelia!

Did you know? – Not only is John a MVMNT Coach, he also forges metal and wood to make the most beautiful knifes you’ve ever seen. He does everything from complete chef sets to period weapons. He’s dropping an anvil in front of The Strand tonight to do a live demo. Stop by. Say hi. Meet his wife, Catherine (ps. yesterday was their 6th wedding anniversary). Watch John truly forge something elite.

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Level 0/1
3x
10 Swings
1/1 Getup

Strength
30 minute limit

Levels 3/4

Deadlift
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 3 at 50%
1 x 3 at 65%
1 x 2 at 75%
5 x 2 at 85%

Level 2

Deadlift
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 65%
2 x 2 at 75%
3 x 2 at 85%

Level 0/1

5x
5 Double Kettlebell Sumo Deadlift (hold for 2 full seconds at lockout)
5/5 Single Kettlebell High Pull
10 Box Jumps
30 second Reverse Table
30/30 Hip Flexor Stretch
Rest

Conditioning

5x
Sled Push
Hanging Leg Raise
REST

L4 – after each Sled Push, 5 Strict HLR then 5 Kipping Toes to Bar (without coming off the bar for all 10 reps)
L3 – 10 Unbroken T2B or K2E
L2 – 10 Hanging Leg Raise/Knee Tuck
L0/1 – 10 Hanging Knee Tuck