Friday 8/9/19
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Friday 8/9/19

Basic Barbell is tomorrow from 10:30-12:30 p.m.
Register here, member discount code is CHINUP.

What I’m Reading: Lift Weights, Eat More Protein, Especially if You’re Over 40

Warmup
0:00 – 15:00
Dynamic Animal Mobility

15:00 – 25:00

Alternating Turkish Getups (increase weight as long as you are able to maintain perfect form)

Conditioning

25:00 – 35:00
Kettlebell Snatch Technique review

35:00 – 60:00

Restart clock to 0:00 and keep it running:

Levels 2-4

MVMNT Kettlebell Snatch Test

100 Reps

L4 – 24/18, 5 minute limit, sets of 10 or more per hand, you may not put the bell down or rest in any position other than overhead lockout
L3 – 22/14, 6 minute limit, sets of 5 or more per hand, you may not put the bell down or rest in any position other than overhead lockout
L2 – 20/12, 8 minute limit, break up reps however needed, set the bell down if necessary

Rest until 10:00, then until 25:00:

“Two Sevens Clash’

3 Rounds (15 minute limit)

400 yd run
21 Burpees
100 Double Unders

L4 – as written
L3 – 50 DUs ONLY if you can’t string them together–otherwise it’s still 100
L2 – 25 DUs if you want to practice (you should) otherwise 150 singles

***HARD STOP AT 25:00. Sorry I have to say rhis: Don’t be an asshole–the workout is OVER at 25:00 on the clock. I frequently see many of you continue to work after time has been called. If that is you, you simply don’t understand the point of the workout; and it’s my bet that you aren’t making progress in your training because you consistently ignore the workout specifications for whatever hare-brained training tips you’ve picked up on Instagram or reading fitness magazines in the checkout line at Kroger (and by the way, how’s that celery “detox” working out for you?). If you want more cardio, go for a run (and check in with me in 6 months when you haven’t met your fitness goals).
I don’t include any time for junk repetitions or filler bullshit in the MVMNT program. When there is a time limit, it’s because I want you working hard for EXACTLY that amount of time, and not one second more. If you can’t finish, it’s because YOU DIDN’T WORK HARD ENOUGH. Period. You either spent too much time gasping for air or dragging your feet. And that’s ok–most of you WON’T finish this workout (that is by design). You aren’t entitled to complete a workout just because you’re breathing; you have to earn it. That takes dedication, focus, consistency, discipline–which ultimately results in work capacity. But if you don’t have the requisite work capacity, you simply can’t do the work.
From time to time I want you to get really uncomfortable, deal with the negative self talk, push yourself to keep moving, to redline it, just so you have a chance to finish. So today, I don’t care if you’re 1 double under away from completion, if you can’t finish under the time limit, it doesn’t matter how long it would take you to complete it, so just stop. The challenge is to do all that work, after being taxed by the snatch test, in 15 minutes. It is an incredibly difficult task, especially if you are doing 100 DUs. If you don’t make it, it’s not a big deal: next time we do the workout, rest less and move faster!
Don’t take this to mean that quality doesn’t matter, either. Technique is paramount! Here’s a little secret: the better your technique, the more efficiently you will move, the less fatigued you will become, and therefore you’ll be able to work at a high output for a greater duration. Always pay attention to your movement quality. I don’t care if you only do ONE round of the workout, focus on technical proficiency first. If you couple that with managing your rest by taking planned breaks, deep breathing, paying attention to your split times, you will get much more done than if you just sprint out of the gate and use unfocused effort to blunder your way through the workout.
You should have a plan for every part of every training session. I guarantee you the most successful people in ANY physical training program are the ones who approach their training sessions with a plan. As intermediate and advanced trainees you should be using the warm-up to expand your ROM in your most limited areas, and get your mind right for the next phase of the session. If we are lifting, you should know what the lift is, how heavy you plan to go, what your rest interval will be, etc. For conditioning, you should have an idea of how long it will take you to complete each round realistically, or how much you can accomplish in one minute–some way to keep yourself on track once the workout starts and that initial energy burst has depleted. Fitness doesn’t happen accidentally. It’s my job to make sure the programming is robust and versatile enough to facilitate improvement across a range of parameters; it’s your job to fully engage with the process and follow the program. Just showing up isn’t enough.***

Level 1

5 minutes
Kettlebell Snatch OR Single Arm Swings (switch hands as often as necessary)

As many quality reps as possible.

Rest until 10:00, then:

3 Rounds (15 minute limit)

400 yd run
12 Burpees
120 Single Unders

***Newer members/Level One’s: the above discussion DOES NOT APPLY if you are new to this kind of training. Just work for 15 minutes; rest as little as possible; focus on quality. Over time you will adapt and your capacity will increase. (If you’ve been training with us consistently for 6 months or more and are still a Level One, you can and should read the above piece–it may be what you need to hear to get you on track to level up, if that is a goal).