Friday 5/10/19

Friday 5/10/19

Basic Barbell is TOMORROW at 10:30 a.m. This course is for our new Level 2’s, Pure Strength participants, or anyone wanting to get more comfortable around a barbell. You can register here. Discount code: MEMBER50

We have a Kids MVMNT Camp this summer! Classes run for 8 weeks (!) from Jun 3 through Aug 1 (no classes week of Jul 4), Mon through Thurs, 1:30-3:30 p.m. We’re looking for rising 3rd – 8th graders, and they’ll work on speed, agility, strength, mobility, games, and teamwork throughout their time at Kids MVMNT Camp.
If interested, go here -> select “Training” -> Kids Camp options are at the bottom. You can also email info at mvmntgym.com with any additional questions.

No Yoga on Mother’s Day or the the day before Memorial Day (May 12 and May 26)

Friday Fun: I didnt know I needed this in my life.

Warmup

0:00 – 15:00
Dynamic Warmup
Instructor Mobility

15:00 – 20:00
Strength explanation/prep

Strength
25 minutes (20:00 – 45:00)

TEMPO Deadlift: 42X1
Spend FOUR secounds lowering down to the bottom, hold for TWO seconds at the bottom, EXPLODE up to standing as fast as you can, ONE second reset at the top. PERFORM EACH REP AT PRECISELY THIS TEMPO or you will have to go down in weight.

5x E5MOM

Level 4

3 Deadlifts at 205/155#
20 yd Marching Suitcase Walk R/L (32/24k or heavier, slow pace – 30-45 seconds per arm)
15 Curls
Rest

Level 3

3 Deadlifts at 185/135#
20 yd Marching Suitcase Walk R/L (28/22k or heavier, slow pace – 30-45 seconds per arm)
15 Curls
Rest

Level 2

3 Deadlifts at 165/115#
20 yd Marching Suitcase Walk R/L (24/20k or heavier, slow pace – 30-45 seconds per arm)
15 Curls
Rest

As always these are suggested weights. Tempo training should make light weights feel much heavier. Since this is the third week, you may go heavier on the barbell if you can maintain the tempo (lighter is also ok if necessary), but note how difficult/easy it is for you so that next week you can make appropriate adjustments. Remember the purpose of this training is to see how perfectly you can execute each lift, NOT how much weight you can yank off the floor.

Level 1

3 Double Kettlebell Farmer Grip Deadlift
20 yd Marching Suitcase Walk R/L (slow pace – 30-45 seconds per arm)
15 Curls
Rest

Durability
45:00 – 50:00
Workout Prep

50:00 – 60:00

5 Sets for Quality

Levels 2-4
Max Reps -1 Chinups (NO BANDS)
5 High Box Jumps
Rest

Your goal should be to hit the same number of Chinups every set. Rest accordingly.

Level 1
5-8 Box assisted Chinups
5 Max effort BROAD JUMPS
Rest

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