Monday 1/15/18

Monday 1/15/18

Whole Life Challenge – Starting this Saturday! Get signed up RIGHT HERE RIGHT NOW.

All MVMNT Gym members taking on this Challenge should plan to attend Saturday’s 9:30 class. We’ll weigh you in, take measurements and you’ll do a baseline workout (which will be a simple but tough bodyweight based workout).

Body Composition Testing – The DexaFit Body Composition Truck will be at the gym next week. This is the GOLD standard for anything and everything you need to know about your body fat, bone density, lean mass, caloric intake, etc. Appointments available every 15 minutes. Schedule your scan here.

Warmup
Dynamic Athletic Movement
Hip Mobility
Downdog Push-ups

Skill
5-10 Minutes

At this point the Progression should be familiar to everyone, so I want higher level members to work through it on their own, spending a little more time on the drills that are more challenging or important based on their individual needs. Lower level members will go through the sequence one time with the PVC to help commit the pattern to memory and as a functional warmup, following the direction of the Coach.

Levels 2-4
Barbell Snatch Progression (self directed, the Coach will be working with Level 0/1)

L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar

Levels 0/1
Snatch Progression with PVC (one time through, with the Coach leading the drills)
10 Turkish Getups (5 per side, alternating)
then go right into the Strength work, without waiting for the higher levels to start.

Strength

Levels 3/4
18 Minutes total:
This segment is EVERY TWO MINUTES so you have to work quickly, and you should have a really solid idea of what you’re putting on the bar each set BEFORE you get started.

A. 6 Minutes E2MOM (3 sets)
5 Overhead Squats
Increase weight each set

B. 12 Minutes E2MOM (6 sets)
3 Back Squats
End at ~85%

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Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.
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Level 2
18 Minutes E3MOM

3 Back Squats
Work up to ~85% of your 1RM

Levels 0/1

6 Sets
5 Double Kettlebell Squats
8 Jump Squats (no weight)
5 Hanging Knee Tuck (1 second hold at the top)
30 second Reverse Tabletop
Rest 1 minute

***For those of you who are more experienced but still haven’t tested for Level 2 yet, you may do an extra set or take a few minutes to practice pull-ups, handstands or another skill during the Strength segment of class, especially if you find yourself waiting around for the barbell people to finish their lifts.

Conditioning

“Snowflake”

EMOM 12 Minutes (6 rounds)
Perform one exercise the first minute, and the other exercise the next.

Levels 3/4
15 Wall Balls
10 Toes to Bar

Level 2
5 Toes to Bar (OR 10 Knees to Elbow)
15 Wall Balls

Levels 0/1
10 BF Situps
10 Wall Balls