Friday 7/28/17

Friday 7/28/17

MVMNT Tribe – The Tribe is on the road for their first major competition. Mark, Lyndzey and Anna are in Miami, Florida for the USAW American Open Series. You can watch live here. Mark lifts tonight at 8 pm EST (77kg E Group, Blue Platform)!!! Be sure to send them STRONG vibes on social media, texts, or a Miami road.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups

3x
10 Swings
1/1 Getup

Strength

Levels 2-4

30 Minutes E3MOM (10 sets)
1. 3 Romanian Deadlift at 65% of Deadlift 1RM
2. 5 Weighted Sit-ups
3. 5 Box Jumps

Romanian Deadlifts are performed from a narrow stance (feet less than hip width apart). First deadlift the bar to your hips(this does not count as a rep), then push your hips back and lower down slowly, keeping your back rigid, hips high, and knees slightly bent. Stop a couple of inches below your knees and come back up to standing by forcefully engaging your glutes and hamstrings. The bar does NOT touch the floor until the set is complete.

Use two heavy kettlebells for the weighted sit-ups. Either have a partner hold your feet or anchor them under the stall bars or dumbbells.

Levels 0/1

5 sets (25-30 minutes)
5/5 Single leg Deadlift
10 Medicine Ball Overhead Sit-ups
30/30 Side Plank
Rest 60 seconds

Conditioning

“Geworfenheit”

Levels 3/4

5x AFAP
50 Double Unders
16 Pass-Through Reverse Lunges

This is a lunge where you pass the kettlebell under your forward leg thigh as you step back with the other leg. If I am holding the bell in my right hand, I step back with the right leg, pass the bell under my left thigh to my left hand, and stand back up. Then repeat on the other side. It is important to take a DEEP step back, bring your knee all the way to the floor, and keep your chest as upright as possible or you can hurt your lower back.

L4 – 24/18
L3 – 22/16, 25 DUs

Levels 0-2

5x AFAP
120 Single Unders
12 Pass-Through Reverse Lunges

L0/1 – may substitute Goblet Lunges if you can’t do Rx with good form