Friday 5/17/19

Friday 5/17/19

Quick Tip for your balance: Where you position your neck, head, and eyes has a huge impact on your balance. Instead of gazing towards your feet, try looking slightly ahead with your neck in a straight line with your spine.

Friday Night Drinks, tonight at Two Birds Taphouse @ 8pm! Get out the house and hang out with your fellow MVMNT members!

Announcements!

    • Next Monday’s Pure Strength Class (May 20) will be held on Tuesday (May 21).
    • Yoga is happening this Sunday!
    • Gym will be closed Sunday, May 26th.
    • We’ll have our Memorial Day Workout at 9:30 a.m. on May 27th.
    • Kids MVMNT Camp starts Jun 3rd. Sign up here (scroll to the bottom).

What I’m Reading: I Used to Be a Wellness Influencer. Now I’m an Alternative Medicine Skeptic (Self Magazine): “Was I relying on strong, valid evidence? Nah, not really. But at the time, I thought what I had was better than strong evidence: Faith in a lifestyle and a dogmatic belief that all things traditional and mainstream were unhealthy or harmful, and therefore, that all things unconventional and alternative were curative and would bring about “wellness.””

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 seconds 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#
6/6 Single Kettlebell Contralateral Single Leg Deadlift (24/18)
15 Curls
Rest

Level 3

3 Deadlifts at 185/135#
6/6 Single Kettlebell Contralateral Single Leg Deadlift (22/16)
15 Curls
Rest

Level 2

3 Deadlifts at 165/115#
6/6 Single Kettlebell Contralateral Single Leg Deadlift
15 Single Kettlebell Curls
Rest

As always these are suggested weights. Tempo training should make light weights feel much heavier. Just 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
6/6 Single Kettlebell Contralateral Single Leg Deadlift (OR Kickstand Deadlift if necessary)
15 Single Kettlebell 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)
20 yd Heavy Sled Push
Rest

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

Level 1
5-8 Box assisted Chinups
20 yd Sled Push
Rest

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