Friday 9/14/18

Friday 9/14/18

The winner of our first MVMNT Music Mix contest is …

🎶💿 John Livergood 💿🎶
If you see him around the gym, be sure to congratulate him on his swell music choices.

 

Warmup
Jump Rope 3 minutes
Instructor Mobility

10 minutes
Outside Cast Clean
Sets of 5/5
Try to increase weight, only if you have the technique down.

Strength
20 minutes

Levels 2-4
Deadlift
Work up to a heavy set of 3
You should do about 5 sets in that time period, starting at about 50% of your 1RM and working up. Your last set should be challenging but doable–you should have one rep in the tank.

Levels 0/1
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality. Start light and add weight on the deadlifts.

5 Double Kettlebell Sumo Deadlift
10 Alternating T-Pushups
Hip Bridge Complex R/L (hold each position for 5 seconds)
Rest

Conditioning

5x
20yd Heavy Sled Push
Rest
High Box Jumps
Rest

L3/4 – THREE box jumps, should be nearly max effort (stack plates on top of the 30″ box)
L0-2 – FIVE box jumps, challenge yourself

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