Monday 1/8/18

Monday 1/8/18

Whole Life Challenge January 20th – March 2ndΒ – Stick to the resolutions you keep making every year. Join Team MVMNT here.

Check out the different WLC Nutrition Levels

The Whole Life Challenge is a 6 week nutrition, sleep, exercise, and mobility internal MVMNT Gym challenge. You will be required to check in with our team everyday and tell us if you stuck to the plan. You’ll be sent recipes and meal plan guidance. We’re personally going to blog about our own meal prep routines so you can see what, when and why your coaches eat they way they eat. MVMNT coaches have been put to the test. Take the test WITH us. Sign up for the challenge and let’s come out on top together.

Level 1/2 Test – Tomorrow Night! 7pm. Remember, just like every class you come to at MVMNT Gym, you are REQUIRED to sign up to test.

Dexa Body Composition Scan – The truck is back and just in time for the Whole Life Challenge. The Dexa truck will be at the gym Thursday, January 25th from 8am to 7pm. Book HERE.

Warmup
Dynamic Athletic Movement
Hip Mobility
Downdog Push-ups

Skill
15 Minutes
All Levels
Barbell Snatch Progression
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
L0/1 – practice with pvc

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)
3 Snatch Pulls
Work up to a weight heavier than your 1RM Snatch.

B. 12 Minutes E2MOM (6 sets)
3 Power Snatch
Increase weight each set.

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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 (first work set starts at 3:00, last work set is at 15:00)

E3MOM
3x
Snatch Pull + Hang Power Snatch
Increase weight each set

Levels 0/1
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
5/5 Double Kettlebell Single Leg Deadlifts
30 second Elbow Plank

***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

“Der Kommissar”

10 Minutes AMRAP

Levels 3/4

3 Cleans (squat or power)
6 Handstand Push-ups (kipping is ok)
9 Toes to Bar

L4 – 185/135
L3 – 155/115

Level 2

3 Cleans
6 Push Presses
9 Toes to Bar

L2 – 95/65, same bar for PP (OR sub 2KB clean + squats/push presses), sub K2E instead of T2B if necessary

Levels 0/1

5 Double Kettlebell Clean and Squat
5/5 Single KB Push Press
10 Hanging Knee Tucks

L0/1 – 2kb clean and squat and then use one of those bells for the push press, sub butterfly situps if necessary

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