Friday 12/15/17

Friday 12/15/17

MVMNT Holiday Social Tonight!!

Anytime after 6 pm

@

Two Birds

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups
20 Alternating Birddogs (hold each rep for one second)
10 Russian Babymakers
10 Hawaiian Squats per leg (hold on to the pull-up rig or a box if necessary for balance)

Strength
25 Minutes total

Levels 2-4
10 Minutes:
Warmup your Deadlift AND Press: 5 reps each – empty bar, 35%, 45%, 55%
Alternate sets between Deadlift and Press.
After your warmup sets, perform one 45-60 Samson stretch on each side

12 minutes E3MOM (4 sets)

10 Deadlift at 70%
10 Press at 70% (strict press, no dip/knee bend)

Perform these lifts as a superset–finish the deadlifts, shake out your limbs, take a couple of breaths, and then start the presses. If you are sharing a platform, set up the deadlift bar at the very front so two people can lift at the same time, and stay close to the rack while pressing.

Levels 0/1

3x
10 Double Kettlebell Suitcase Deadlift
15 Box Dips
12/12 Single Leg Hip Bridge

3x
10 Double Kettlebell Clean and Push Press
10 Box Jumps
12/12 1 Arm Row
12 Medicine Ball Situps

Conditioning

“Maverick”

Levels 3/4

4 Rounds
3/3, 2/2, 1/1 Ladder
Split Stance Dead Clean and Squat
12 Dips
Rest 60-90 Seconds between sets

L4 – 20/16
L3 – 16/14

You will be in a half kneeling position with the kettlebell resting in front of your supporting knee at the start of every rep. Perform a clean, then squat down, stand up, lower the bell to the floor as you return to the half kneeling position. Three reps on the first side, then split jump to switch sides and repeat for 3 reps. Jump switch to the first side and perform two reps, and so on. After you’ve done the ladder, hit the rings or bars and get 12 dips. Rest and repeat. Click on the link to see a demo.

Levels 0-2

4 Rounds
3/3, 2/2, 1/1 Ladder
Dead Clean to Reverse Lunge to Squat
12 Box Dips
Rest 60-90 Seconds between sets

Clean, lunge, squat, reset–three times on the right arm, then switch sides and do three cycles on the left, then back to the right for two, etc.
The dead clean exercise is a different way to bring the bell up to the rack position than we normally use at MVMNT. Rather than initiating the movement by hiking the bell back, you will essentially jump the bell up to your shoulder along a vertical path. For this Reverse Lunge, I want you to step back with the same side leg that the kettlebell is on.

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