Monday 10/16/17

Monday 10/16/17

LEVEL 3 – Congratulations to Jennifer Delockery!! She is MVMNT’s newest Level 3. Jennifer has been at the gym every weekend for months practicing the skills for the test and it paid off. She had one of best Level 3 tests we’ve seen since we started the level tests. We’re looking forward to more of you moving up the ranks!

Handstands – This is the one lots of people are looking forward to! Be sure you get signed up to secure a spot as they are going fast. Wednesday, Oct 18th @ 7pm! If you came out for TTB, don’t forget to check your email for homework and video demos from Amelia!

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Level 0/1
3x
10 Swings
1/1 Getup – increase weight each set

Strength
30 minute limit

Levels 3/4

Bench Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 65%
1 x 1 at 75%
1 x 1 at 85%
5 x 1 at 95%

Level 2

Bench Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 65%
1 x 1 at 75%
2 x 1 at 85%
3 x 1 at 95%

Level 0/1

5x
8 Floor Press
8 Box Dips
12 Ring Rows
3/3 Thoracic Bridges (this is how it’s done)
Rest

Conditioning
Snatch Test Prep

16 Minutes AMRAP
15 seconds work
15 seconds rest

You should face the clock timer for this workout so you know when to start and stop the rounds. Pay attention to the 15 second interval.

Levels 2-4
Single Arm SNATCH

Switch hands every interval–not alternating reps from hand to hand, but one 15 second set with the right hand, then rest 15 seconds, and perform the next set with the left. This is not a race or a competition; you must stabilize the bell overhead every rep. It should come to a complete stop overhead with your elbow locked out and your bicep in line with your ear before you let the bell drop back down for the next rep. If you are getting more than 7 reps per interval you aren’t doing it right. 5-7 reps is what I’m looking for.

L4 – 22/16
L3 – 20/14
L2 – light enough that your last rep of the last interval looks as perfect as the first rep when the timer starts

Levels 0/1
Two-hand Swing (regular KB swing)