We’ve just completed phase two of the Plyometric cycle. This is a DELOAD week so we won’t be working on the main lifts in a structured way. We are going to do some some tough workouts with advanced gymnastics movements, some kettlebell benchmarks, and some plain old heavy metcon workouts. As always keep your ego in check, don’t cut corners on technique just for the sake of going faster or heavier, and try to have fun.
November Holiday Schedule
November 23: Gym Night at Sparkles Kennesaw! THIS Saturday, 6-10pm.
November 27: Normal Schedule
Thanksgiving Day: No classes. But we will be running the Gobble Jog!
Register here, select “Create or Join a Team” and choose “MVMNT Gym” when you get to the t-shirt page!
Race prices increase this Friday, so register soon
Black Friday: One class only @ 9:30 a.m.
November 30: Normal Schedule resumes
0:00 – 15:00
Super Dynamic Movement
15:00 – 30:00
Workout Specific Practice
-review points of performance
-practice progressions and regressions to find the appropriate degree of difficulty for yourself
-correct dangerous flaws
15:00 – 20:00
20:00 – 25:00
Handstand Push-up/Box assisted/regular push-up technique
25:00 – 30:00
30:00 – 55:00 (25 minute limit)
15 Handstand Push-ups
L4 – 135/95, goal is to finish under 12 minutes
L3 – HSPU to abmat, 115/75, goal is to finish under 18 minutes
12 Assisted Pull-ups
9 Push-ups (inverted/pike with feet on box if possible)
L2 – box pull-ups, box/pike push-ups, Kettlebell thrusters
L0//1 – sub ring rows for pull-ups, the rest same as L2
55:00 – 60:00
Coach’s choice stretch