Monday 11/14/16

Monday 11/14/16

Gobble Jog & T-Giving Workout – If you’re planning to participate in the Gobble Jog, join our team! For your convenience, race packets will be delivered to the gym next Wednesday. Avoid the lines and workout?? Yes. Gobble Joggers are more than welcome to park in our lot Thanksgiving morning (please keep cars on the outskirts of the lot so we can workout outside if the mood strikes us).

Not running the race and prefer to move some weight around? (Same.) Our annual Thanksgiving workout starts at 9am. Be sure to give yourself plenty of time to get to the gym on time as traffic will be slow moving between races. We highly recommend walking to the gym if you can. If you have a family member in town that would like to join us for the workout, please email ivy@mvmntgym.com in advance and tell us who you’re bringing.

Black Friday – One workout only. 10am.

MVMNT Winter Social – December 10th. If you are the party planning type and would like to help, please contact Ivy ASAP. It takes a village….

Have a great CLEAN week!

Warmup
Dynamic Athletic Movement

Hip Mobility Series
10 Down Dog Pushups

Lift

Levels 3/4

21 Minutes E3MOM
3 Power Clean + Jerk
Increase load every set until form breaks down.

Level 2
Warmup with Power Clean Progression, then:

5x
3 Hang Power Clean + Push Press (70% of 1RM OR 5# more than last week)
Rest 30 seconds
8/8 Single Arm KB Row

Levels 0/1

5x
5 Kettlebell Clean and Push Press (Single or Double KB)
Rest 30 seconds
5 Broad Jumps
Rest 30 seconds
8/8 Single Arm KB Row
Rest 60 seconds

Conditioning

“Reclamation”

20 Minutes AMRAP
Alternate Rounds with a Partner
**the goal is more than 10 rounds each**

Levels 3/4

3 Power Cleans
6 Bar Facing Burpees
12 Alternating Forward Lunges

L4 – 155/115
L3 – 135/95

Level 2

3 Power Cleans
6 Burpees
12 Alternating Forward Lunges

L2 – 95/65

Levels 0/1

5 Double Kettlebell Swings
5 Burpees
10 Alternating Forward Lunges