Monday 11/13/17

Monday 11/13/17

Weekend in Review – The Tribe hit the road to Savannah where Mark and Kathy competed in the American Masters Weightlifting Championship! Major congratulations go to Mark for his second place finish!! Check out the IG captions for more tails and exact numbers.

Second shout out goes to Greg Pellerito scoring his first try Saturday morning with Atlanta Old White Rugby!!

Finally, Kimberly competed with the Atlanta Harlequinns in the WPL Championship in DC this weekend.

Gobble Jog – Running the Gobble Jog?? Join our team! For six years now, we have had a solid group of MVMNT Members & Family run or walk the race. We will pick up your race packets early Wednesday afternoon and you can swing by the gym Wednesday evening to get your goods. Thursday morning, we’ll open up the gym super early for you to drop your stuff or park your car if you’d like. When you sign up (or if you already did), select MVMNT Gym during your registration.

Not into LSD running? Meet us on the platform on Thanksgiving at 9 am. Be sure to give yourself plenty of time to get the gym. One lane will be open between the 10 & 5k for you to slip into the parking lot.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups
20 Alternating Birddogs (hold each rep for one second)

Strength
20 Minutes total

Levels 2-4
6 Minutes:
Warmup your back squat: 5 reps each – empty bar, 35%, 45%, 55%
When you have finished all the warmup sets, perform one 45-60 Samson stretch on each side

at 6:00 on the clock,
12 minutes E3MOM (4 sets – 6:00, 9:00, 12:00, 15:00)

10 Back Squats at 65%
40 yd Bear Crawl

Note that the weight should be about the same as last week, but we are increasing by one rep. If it was too heavy last time, either keep the same weight or drop down 5-10#. If it was way too light, you can add 5-10#. The reps are more important than increasing load in this program–get full range of motion, quality reps every set.

Levels 0/1

3x
10 Double Kettlebell Squats
10 Jump Squats
12/12 Side Plank Hip Lifts

3x
10/10 Russian Step Ups (one kb – hold on same side as the leg on the box)
15 Butterfly Situps
30 Sec Reverse Table

Conditioning

“Zero Charisma”

2 Rounds (13:15 minutes total)
30 seconds work/15 seconds rest
Repeat each exercise for 3 sets in a row, then move to the next exercise.
After the 3rd set of Lunges, repeat the entire sequence.

Box Jumps
Strict Push-up Burpees
Alternating Lunges

  • The substitute for box jump is NOT a step up. That is a completely different movement with absolutely no relation to the box jump other than sharing the same apparatus. Either jump to a lower box or do broad jumps or even a two footed hop over a line on the floor. If you can’t jump, you must SWING a kettlebell, with perfect form (and you’ll need to go relatively light because three sets of ~20 reps in less than 2 minutes is a lot of work).
  • In the strict burpee, you jump back into a solid plank before performing a good push-up, then jump back up to finish the rep. No “elite exercising” these–if your thighs touch the floor, or you snake your spine it’s a no-rep.
  • The lunges are unweighted. Higher levels should do plyometric (jumping) lunges–from the end range of the movement, explode up and switch your legs in midair, then catch yourself as you lower down on the opposite knee. This is a very dangerous movement if performed sloppily or lazily or without attention to good mechanics. Your knees must track your toes, your spine should remain neutral, you should land with your toes pointed straight forward. As you fatigue–jump to the lunge, then back to standing, then jump to a lunge on the other side, etc. Lower levels will perform either forward or reverse lunges with NO JUMP.

L3/4 – 24/20, burpees as described above, the Lunges are JUMPING (switch your feet in the air)
L2 – may jump on a lower box, and do burpees to a box if necessary, Jump lunge only if technique is good
L0/1 – broad jump is ok, box burpees, reverse lunges

Durability
3x
40 yd Farmer Walk
30 Second Downdog Hold