Friday 12/8/17

Friday 12/8/17

Inclement Weather – Gym is closed for the remainder of the day. 5 & 6 pm are cancelled. Be safe out there! Check back for information regarding Saturday morning.

MVMNT Holiday Social – Find the details on our FB event

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)

9 Deadlift at 70%
9 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
9 Double Kettlebell Suitcase Deadlift
12 Box Dips
12/12 Single Leg Hip Bridge

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

Conditioning

“Back and Forth”

13:15 Minutes total
30 seconds work/15 seconds rest

You will start with 2 sets of
Lunges
Then 2 sets of:
Push Press
Then 2 sets of:
Plank Up/Downs

Then repeat this sequence, for a total of 3 rounds.

L4 – Jumping/Plyo lunges if possible, barbell push press 95/65
L3 – Jumping/Plyo lunges if possible, barbell push press 75/55
L0-2 – alternating reverse lunges, double kettlebell push press

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